Warm Up:
Warmy+
5×5 hang cleans (start at approx. 60% of your 3RM for the first two rounds then 65%, 75%, 80%)
In between sets;
5 burpees
hold bottom of squat position for 30 seconds
12 minute cap
Xfit WOD:
20 hang cleans (95/65)
20 wall balls (20/14)
15 hang cleans
15 wall balls
10 hang cleans
10 wall balls
5 hang cleans
5 wall balls
100 DU’s (sub 2 suicides)
Back up the ladder and finish with 100 DU’s (sub 2 suicides)
Pull up work
5×10
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