WOD
Warm-up
Dynamic Stretch/Warm-up
Power Clean BB Progression
Strength
Power Clean Benchmark
EMOM for 15 Minutes – building up each round/minute as able, to a heavy 1RM Power Clean
Minutes 1-5: 2 Hang Power Clean + 1 Power Clean
Minutes 6-10: 1 Hang Power Clean + Power Clean
Minutes 11-15: 1 Power Clean
Conditioning
For Time:
30 Alt DB Snatch (50/35)
30 Abmat Sit-up
200m Run
24 Alt DB Snatch
24 Abmat Sit-up
200m Run
18 Alt DB Snatch
18 Abmat Sit-up
200m Run
12 Alt DB Snatch
12 Abmat Sit-up