WOD
Take a quick 10 min to build up to a heavy Hanging Power Clean
(this is strength work, but the focus should be on form and finding a good weight for the workout)
then…
10 Hanging Power Cleans (155/105)
10 Box Jumps (24/20)
15 Sit ups
15 min AMRAP
Let’s take these next few weeks and find a few 1RM once we have some #’s it will give us something to shoot for.
Competitors WOD
Take 15 min to find a 1 Rep Max Squat Snatch
Take 15 min to find a 1 Rep Max Squat Clean
then
40 Strict HSPU for time