Performance: Strength: 15 mins 5 x 3 reps Hang Power Clean build to HEAVY (above mid set wod weight)
WOD:
Hang Power Clean (40/25)
Box Jump (50/40)
15-12-9 reps
Hang Power Clean (60/40)
Box Jump (60/50)
12-9-6 reps
Hang Power Clean(80/55)
Box Jump (60/75)
9-6-3 reps for time (18 min time cap)
Fitness: Strength: 2 x Hang Power Clean + 1 x Power Clean build to heavy QUALITY complex
WOD: 10 Hang Power Clean (50/35)
20 Box Jump Over (60/50)
5 rounds for time (18 min time cap)
HAPPY BIRTHDAY CAROLINE!!!!!
