Warmup

Core – x3

10 vsnaps w band

10 toes to bar

Clean Primer:light

3 Sets:

2 Pausing Clean Deadlifts – Video

4 Hang Clean High Pulls – Video

2 Tall Cleans – Video

Strength

On the 1:30 x 6 Sets:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Percentages based off 1RM Squat Clean:

Set #1 – 65%

Set #2 – 70%

Sets #3+4+5 +6- Build to a heavy, but not max effort, complex for the day.

WOD

AMRAP 3:

10/7 Calorie row / ass 9/6

9 Power Cleans (115/80)

Rest 3:00

Part #2 – AMRAP 3:

10/7 Calorie row /ass9/6

7 Hang Squat Cleans (135/95)

Rest 3:00

Part #3 – AMRAP 3:

10/7 Calorie row /ass 9/6

5 Squat Cleans (155/105)