Strength
Hang Power Clean + Hang Sq Clean + Jerk – 5 sets @ 80%-90% of CnJ
—Go as heavy as you can on your HPC. Focus on keeping feet underneath of you on the catch!
Conditioning
10 Rounds For Time
3 Ring Muscle-ups (sub: 5 GI Janes)
6 Hang Power Clean 155/105#
12 Wall Balls 30/20# to 10ft/9ft Target
WOD Notes: TD = 12-18 minutes. You may sub bar mu for ring mu. If you can’t do MU, the scaling option is 5 GI Janes each round. HPC should be fairly light (55-60%) to where you can string all 6 together each round.
