Strength
3 Position Clean – Floor + Low Hang + Hang x 5 Sets @ 75-80%
—Work on technique. 1-2 sets should feel challenging.
Conditioning
For Time
15 Hang Squat Cleans 135/95#
1 Rope Climb 20ft
400m Run
12 Hang Squat Cleans 185/125#
2 Rope Climbs 20ft
600m Run
9 Hang Squat Cleans 205/135#
3 Rope Climbs 20ft
800m Run
WOD Notes: Goal is 15-20 min. HSC should be done in 1-3 sets each rd. RC sub = 3x pulleys, 2x up/downs, or 10/15/20 RR by rd. Run scale = 250ft/400ft/600ft versa by round.
Assistance
Weighted Sit-ups – Tabata. Accumulate 100 Reps
