WOD
Warm-up
30/25 Calorie Bike
Dynamic Warm-up/Stretches
Clean Progression
Strength
Clean Complex: 6-8 Sets (building as able)
2 Hang Muscle Clean (above knee)
2 Hang Muscle Clean (below knee)
2 Hang Power Clean
Reps are done unbroken, without setting bar down
Rest approx 1 minute between sets
Conditioning
8 Rounds for Time (20 Minute Cap):
10 Hang Power Clean (95/65) | (115/75)
10 Alternating Front Rack Reverse Lunges
12/10 Calorie Bike