Warm up
3 times through with an empty barbell
15 Hang Power Cleans
10 Hang ¾ Squat Cleans
5 Hang full squat clean thrusters
Strength
Hang Power Clean
2-2-2-2-2
On your lighter sets work on meeting the bar in space at different variations of the power clean (just above a squat, 3/4 power clean, etc..) and stand up with it.
Banded Snatch Grip Deadlift setup for speed
5 reps every 45s for 10 sets @ 50-60% of your 1RM deadlift – make sure these are fast and make the form perfect, hit your positions.
WOD
3 Times through
1 Min Max Hang power cleans
20s rest
1 Min Max Calories on the rower
20s rest
1 Min Max Ring Dips
20s Rest
1 Min Max Thrusters
20s Rest
1 Minute Max Box jumps (30/24)
Rest 2 minutes
Games (155/105)
Regional (135/95)
Open (95/65)