Skill:
Burgener Warm up + Complex Review
Strength:
EMOM x9 - Clean Complex
1x Squat Clean + 1 Low Hang Squat Clean @above knee
Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy complex weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.
WOD:
For Time:
400m Run
12 C2B Pull-ups
9 Hang Squat Cleans @60-70% / 3-5 UB Reps (155/105)
400m Run
12 C2B Pull-ups
6 Hang Squat Cleans
400m Run
12 C2B Pull-ups
3 Hang Squat Cleans