Hang Squat Clean 1×3

* Use the heaviest weight you can for the set.

The focus should be active hamstrings/lats during the hang while driving through mid-foot and reaching triple extensions before dropping under the bar.

Work up to a 3 RM. Hang position is anywhere above the knees, complete unbroken.

Try and reach a heavy 3 rep in 5-6 working sets (not including light warm up set).

Clean Deadlift 3×3

* Use the same weight for each set. Rest as needed between sets.

90% ish of 1RM Clean

Work up to a comfortable heavy set.

Stay tight! focus on keeping hips low, chest high and smooth bar path.

2 rounds for time of:

12 Thrusters, 65/45 lbs

12 GHD Sit-ups

24 Crossover Single Unders

12 Thrusters, 65/45 lbs

12 GHD Sit-ups

24 Crossover Single Unders

12 Thrusters, 65/45 lbs

12 GHD Sit-ups

24 Crossover Single Unders

* Rest 3 mins

GHD Sit-ups / V-ups
Crossover Single Unders / 48 Double Unders

TARGET SCORE
Target time each set: sub 4 minutes
Time cap each set: 5 minutes

STIMULUS and GOALS
Stimulus is moderately-high intensity across rounds. Athletes will have 3 rounds of 2 sets with a 3 minute rest in between. Athletes should aim to score similar times on both sets or get slightly faster on the 2nd set. Go harder than you think, but not max effort.

Come out swinging while being cautious of not rushing the crossovers, only to have multiple trip-ups. Use the clock and aim for consistent round times across.