A)
Strength WOD
3 Position Squat Clean Complex – (1 above the knee + 1 below the knee + 1 from the ground)
every 2 minutes perform one 3 stop complex. Increase load every set to the heaviest complex possible; unbroken.
6 sets of 1 complex – 12 minute cap
B)
WOD
Complete for time:
15-12-9
Hang Power Cleans (155, 105)
RUN 200 meters
Rest 5 minutes
Complete for time:
15-12-9
Hang Squat Clean (155, 105)
RUN 200 meters
*20 min cap for both including rest
C)
Complete for Time:
30 Strict L-sit Pull-ups
*6 min cap
