Hang Power Clean
3-2-1-1-1
then…
10-9-8-7-6-5-4-3-2-1
– Power clean (135/95)
– Box jump (24/20)
WOD
A1) Barbell Good Morning 8 Reps x 4 sets rest 15 sec
A2) 4 max effort horizontal leaps 4 sets rest 2min
B) Deficit push-ups AMRAP 3 sets rest 2min
C) 50 Med Ball Situps for time (ball against wall)
20 rep back squat (increase 5 or 10lb if finished last time)
then…
3 rounds for time:
– 10 shoulder to overhead (135/95)
– 15 knee 2 elbow
– 20 jumping lunges
5 rounds for time:
– 3 Muscle Ups (sub 9 pullups/9 dips)
– 10 Power Snatches (95/65)
– 15 Abmat Sit-ups
Deadlift
3-3-3-3-3
AMRAP in 20 minutes:
– 400 m run
– 50 double unders or 150 singles
Snatch grip push press
3-3-3-3
then…
5 rounds for time:
– 10 kettlebell snatches (5 per arm) (24kg / 16kg)
– 10 goblet squats (24kg / 16kg)
– 10 burpees
Build up to a heavy power clean in a few reps
then…
10-8-6-4-2 reps for time of:
– Power clean (135/95)
– Pull-ups
*After 2 PCs and PUs finish WOD w/ 25 straight burpees.
Hang Squat Clean
– build up to a 1RM in 10 minutes
then…
5 rounds for total run time and total reps of:
– Sprint 200m
– UB Thrusters
advanced: 115/75
intermediate: 95/55
beginner: 75/35