Skill:
Rd 1: Jumping Pull-ups + Quick Review
Rd 2: Pull-ups or Jumping Pull-ups
Strength:
EMOM x9 - Hang Squat Clean Complex
1x Low Hang Squat Clean + 2x High Hang Squat Clean
Low Hang = Top of Knee
High Hang = 2-3” dip w/ upright torso
**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging complex weight. Athletes still developing this movement should stay at lighter bar loads focusing on technique and maintaining good posting.
WOD:
On a 10 min Clock:
400m Sprint (Scaling: 500/400m Row \ 1/.8 Km Bike)
then AMRAP in remaining time:
5 Hang Squat Cleans @50-60% / 2-3 UB Rds (135/95)
9 Pull-ups / Jumping Pull-ups