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WOD [A] 5 rounds for time of: 7 Squat Cleans, 70kg (47kg) 14 Kettlebell Swings, 24kg (16kg)
[COMPETITION TRAINING] [B] For 3 cycles: Complete as many reps as possible in 3 minutes of: 12 Burpee Box Jump Overs, 24" (20") 3 Rope Climbs, 15ft Row for max distance
Use the heaviest weight you can for each set. Rest as needed between sets.
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
High Hang Clean – Start with the bar at “the pockets.” Hang Clean – Start with the bar just above the knee. Clean – Start with the bar on the ground.
[B] Tabata Push-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.
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