Strength:
Hang Clean
Every 3:00 x 5 Sets
Set 1: 4 Hang Clean
Set 2: 4 Hang Clean
Set 3: 3 Hang Clean
Set 4: 3 Hang Clean
Set 5: 2 Hang Clean
Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.
The Hang Clean can be either a Power Clean or a Squat Clean. Ideally we catch high and start catching lower and lower on each set
WOD:
3 Rounds for Time
15 Deadlift
30 Double Unders
12 Power Cleans
30 Double Unders
9 Hang Squat Cleans
30 Double Unders
Barbell: 135/95lb, 61/43kg
Level 2
3 Rounds For Time
15 Deadlifts
30 Double Unders
12 Power Cleans
30 Double Unders
9 Hang Squat Cleans
30 Double Unders
Barbell: 95/65lb (43/30kg)
—
Level 1
3 Rounds For Time
12 Deadlifts
50 Single Unders
9 Power Cleans
50 Single Unders
6 Hang Squat Cleans
50 Single Unders
Barbell: 65/45lb (30/20kg)
—
Masters 55+
3 Rounds For Time
15 Deadlifts
30 Double Unders
12 Power Cleans
30 Double Unders
9 Hang Squat Cleans
30 Double Unders
Barbell: 75/55lb (34/25kg)
—
Competitor
3 Rounds For Time
15 Deadlifts
30 Double Unders
12 Power Cleans
30 Double Unders
9 Hang Squat Cleans
30 Double Unders
Barbell: 155/105lb (70/48kg)
—
Travel/Hotel
3 Rounds For Time
15 Dual Dumbbell Deadlifts
30 Double Unders
12 Dual Dumbbell Power Cleans
30 Double Unders
9 Dual Dumbbell Hang Squat Cleans
30 Double Unders
Dumbbells: 2 x 50/35lb (22.5/12kg)