6 min EMOM
-clean
-hang clean
-high hang clean
Increase weight each minute
All cleans are squat
Warm up squat clean to the first WOD weight
WOD 1 = Complete as many reps as possible in 7 minutes following this pattern:
-20 squat cleans, 135 / 95 lb.
-20 squat cleans, 185 / 125 lb.
-20 squat cleans, 225 / 155 lb.
Scaled Option
Complete as many reps as possible in 7 minutes following this pattern:
-20 squat cleans, 95 / 65 lb.
-20 squat cleans, 135 / 95 lb.
-20 squat cleans, 155 / 105 lb.
Newer athletes may want to further reduce the loading. The first load should be easy. The second load should be harder, but you should be able to complete the 20 reps in 2-3 minutes. The final load should be heavy for you but doable.
WOD 2= 300 double unders for quality. Break sets as you like. If you don’t have double unders, use the no-rope method and calibrate with the rope every 50 reps
WOD 3= GB front lever