Warmup:
– 10 x BearComplex
Weightlifting: E2mom for 18´
– Cleans:
*HALTING CLEAN DL+ HANG POWER CLEAN+ POWER CLEAN
*Pause for 2s @ mid shin (1-2″ from the floor), at the knees, mid thigh, then stand.
Then, return to the knee position and perform one Hang Power Clean,
Drop/Re-set and complete one power clean from the floor
*Start light (~55-60% and build to ~80-85% at the most)
WOD: For Time (30´CAP)
– 1000m Run
– 40x Overhead Walking Lunges with 22.50kg / 17.50kg
– 30x Burpees
– 20x Toes to Bar
– 10x Rope climbs
– 20x Box Jumps with 60.0cm / 50.0cm
– 30x Hand Release Pushups
– 40x Kettlebell Swings with 24.00kg / 16.00kg
– 1000m Run