WOD

METCON

STRENGTH
Clean Complex
10 x on the :90
Hang Clean + Power Clean

FOR ROUNDS
AMRAP 7
21 Sit Ups
7 Hang Power Cleans

WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the hang power clean and clean. You’ll then spend 15 minutes building to a heavy complex, only adding weight if your mechanics are spot on.

For the AMRAP 7, push your pace on the sit ups (:45-:60 at most) then use 80% of your heaviest complex weight for the hang power cleans. You may have to break the set of seven reps into 4 and 3. Target 4-5 rounds

Post Weight + Rounds to Comments. Compare Scores HERE and HERE