Strength
Hang Clean – 15 Min to Work up to a heavy 1RM
—Your choice between power/full, however full is preferred
Conditioning
21-15-9
Power Cleans 185/125#
C2B Pull-ups
Box Jump Overs 30/24″
Assistance
4×8 Ring/Bar Dips (weighted – should be difficult for 8 reps)
WOD Notes: TD = 8-15 minutes. PC weight is between 60-65% of 1RM. You may scale C2B to chin over bar. Box jump overs are a little higher than normal. You don’t have to open hips while standing on the box.