WOD – Mon, Mar 23

STRENGTH
Clean (Weight)

EMOM 8

2 Hang Squat Clean

1 Hang Power Clean

*build from 6/10 RPE

GOALS + GUIDANCE: The “hang” position will start just above your knee. Be sure to drag the bar up into your hip before jumping and then quickly pull under the bar or pull the bar to your shoulders. Ideally, build every set starting from 6/10 effort.

CONDITIONING (Time)

21-18-15-12-9
Power Clean
Box Jump Overs

MCx: 95/65, 20″

MAx: 75/55, jump up 20″

MVx: 18-15-12-9-6, 55/35, step up 20″

GOALS + GUIDANCE: Choose a weight for the power clean that feels very light. Do at least 15 reps of the 21, before taking a quick shake out. Find a steady pace on the box jump overs that you can maintain and even speed up in later rounds. Target 10 minutes (12 cap).