WOD
Warm-Up
PVC Pipe/Dynamic Warm-up
2 Sets
5 Hang Clean High Pull
5 Hang Muscle Clean
5 Front Squats
5 Tall Cleans
5 Power Cleans
Strength
Clean Complex – 4 Working Sets:
2 Clean Pull
1 Pause Power Clean (above knee)
1 Power Clean
Start your working set around 50% of your 1RM, building up each set as technique allows.
Conditioning
4 Rounds for Time:
10 Alternating DBall Ground to Shoulder (80/50)
10 Box Jumps (24/20) | (30/24)
400m Run