Strength:

Hang Power Cleans

5×3 (moderate load) ideally 75% of 1rm Power Clean

WOD:

FIVE 3 MIN AMRAPS:

12 Single Arm 1 DB Box Step Ups (50/35/25) (24/20/16)

6 Burpees

Max Hang Power Cleans with time remaining (135/95/65)

*Rest 1 Minute Between Rounds

* After completing the first two stations, athletes will go for hang power cleans with time remaining in the 3-minute window

* The score is the sum total of the 5 sets of HPC