Strength
Hang Squat Clean – 1 EMOM for 10 Min
—Start at 80% of 1RM full clean & work up to a heavy single
Conditioning
5 Rounds For Time (each round is 95-100% effort)
8 DB Snatch 100/60#
12 Box Jump Overs 24/20″
Row 300m
—Rest 2 minutes between rounds
WOD Notes: Use a heavier DB than your normally use if possible. You can either jump over the entire box or touch the top of the box each rep. You do not have to stand on top of the box each rep. Each row should be FAST, since you have built in rest time!
