Strength
2 power clean + 2 hang
power clean
0:00, 1:30, 3:00, 4:30, 6:00
3 push press + 3 push jerk
7:30, 9:00, 10:30, 12:00, 13:30
*Barbell must stay same weight
WOD
For Time (12 min cap)
Run 600m
21 STOH @70/47.5 Kg
Run 400m
15 STOH @70/47.5 Kg
Run 200m
9 STOH @70/47.5 Kg
Peak
Front Squat
5×4 tempo front squats
(3 seconds down)
@75%-80% of 1RM