Strength WOD
15 min to Find a heavy 3 Rep Power Clean
(it can be power or squat and you can drop the bar, just re grip right away)
WOD
21-15-9
Hanging Power Cleans (165/110)
30 Double Unders every time you drop the bar
(You must do at the very least 3 sets of 30 doubles…once after the 21 the 15 and the 9. If you have to do a set of 30 when you drop the bar then everyone should be ending with 30 doubles)
**Scaling…try to pick a weight that you can do at least 10 times in a row to start**
15 min cap
Competitors WOD
20 min to find a heavy squat clean and Jerk
then
50 Chest to Bar Pull ups for Time (compare score to last time)
then
Box Jumps (30/24)
Shoulder to Overhead (155/105)
3,3,6,6,9,9,12,12…
Climb the ladder for 9 min