Warm up:
Clean pull position w/ PVC
5 Hang Power Cleans @hips
5 Hang Power Cleans @knees
10 Power Cleans
10 Front Squats
Strength: 20 minutes
Build to 1RM in Power Clean.
One rep/attempt every 2 minutes (10 total)
WOD: 12 minutes
Hang Power Cleans @ 75% of 1RM
Complete as many ladders as possible from 1 to 5 reps.
Every time bar hits the floor, 5 Push Ups.
Ex: 1 HPC, drop bar and perform 5 Push Ups, rest as needed. 2 HPC, drop bar and perform 5 Push Ups, rest as needed. Continue until you complete 5 HPC, then reset back to 1.
If you drop the bar before completing designated reps, you must begin the set over.
