
Warm-Up
250m row
1 min singles
20 banded goodmornings
20 RDL
clean build
Strength
Hang Squat clean above knee 7×1 – Pause above knee – start at 50% and build
WOD
6 min on 3 min off x 3 sets
4 Bar MU (4 pullup/4 pushups)
6 Hang Squat Cleans (135/95)
12 Deadlifts
30 Doubles