Strength

Hang Power Clean

3-3-3-3-3

Work up to a moderately challenging 3-rep hang power clean.  Start light and increase with each successful attempt.  Work on landing in a partial squat and getting successively deeper as you increase the weight and/or get fatigued.  If you are not already utilizing the hook grip you will absolutely need to with this movement!

WOD

3 Rounds for Time

400M Run
21 Hang Power Clean 95/65lbs
12 Push Press 95/65lbs

Workout notes: Your chosen weight should be something you can manage fairly easily when fresh. Going unbroken isn’t required but you should be able to handle the large set of cleans in a few sets.  If it is so heavy that you are performing singles from the onset of the workout you may have too much weight on the bar.