3 rounds of
- 8 x Tempo Dumbbell Bent Rows
Then 5 rounds, work up to a heavy complex of
- 1 x Deadlift
- 1 x High Hang Power Clean
- 1 x Strict Press
- 1 x Front Squat
- 1 x Push Press
Then every minute for 10 minutes
- 1 x 3 Position Clean @ 85% of final weight from above
Then 5 rounds to work up to a heavy
- 1 x Clean
Then 3 rounds of unbroken
- 12 x Hang Muscle Clean @ empty bar
Results: In this WOD all Cleans are Squat Cleans. Complex 75-95-115-125-135lbs/61kg. 3 Pos Clean 115lbs/52kg. Single Cleans 135-145-155-165-175lbs/80kg.