Strength
Hang Power Clean – 2 EMOM for 10 Minutes
—Start at 80% & work up to a heavy double or single by the end of the EMOM
Conditioning
6 Rounds For Time
5 Hang Power Cleans 225/135lb
5 Ring Muscle-Ups or 12 C2B Pull-ups
Run 250m (fast)
—Rest 90 sec between rounds
Assistance
A) Ring/Bar Dips 3×8 (weighted for advanced)
B) Sit-ups 4×20 (weighted)
WOD Notes: Each round should be about 95% effort! You should need that 90 seconds of rest each round! HPC weight is about 80% of 1RM. You should be doing MU if you have them, however if 5 is a challenge to do unbroken scale to 3-4 since each round is supposed to be quick!
