Strength
5 sets for quality
3 position squat clean*
*1 hang squat clean +.1 below the knee squat clean + 1 squat clean
3 position squat clean*
*1 hang squat clean +.1 below the knee squat clean + 1 squat clean
WOD
5min AMRAP
7 hang squat cleans (135/95)(95/65)
100m run
Rest 1 min
5min AMRAP
5 hang squat cleans (155/105)(115/75)
100m run
Rest 1min
5min AMRAP
Max hang squat cleans (155/105)(115/75)*
*Every time you drop the bar perform 5 up downs over the bar.
** in the first 2 AMRAPS only full rounds count toward score
7 hang squat cleans (135/95)(95/65)
100m run
Rest 1 min
5min AMRAP
5 hang squat cleans (155/105)(115/75)
100m run
Rest 1min
5min AMRAP
Max hang squat cleans (155/105)(115/75)*
*Every time you drop the bar perform 5 up downs over the bar.
** in the first 2 AMRAPS only full rounds count toward score
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