Record your best 3 Position:
Power Clean (High Hang, Above The Knee, And Below The Knee)
1 Rep Max lift.
For time:
Run, 800 m
20 Hang Power Cleans, 115/85 lbs
Run, 600 m
15 Hang Power Cleans, 135/95 lbs
Run, 400 m
10 Hang Power Cleans, 155/105 lbs
WORKOUT BRIEF
DESCRIPTION
We’ll climb in weight and drop the distance in the run and reps for the hang power clean
We expect this workout to take somewhere in between 16-22 min
Use one barbell and change the weight as you go
Hang Power Clean
We’re looking for weights during all rounds that will be completed in 1-2 sets
Use the prescribed weights as a guide, but not as a must
To put things in context, use weights that you’ll never fail a rep at
You can customize these weight jumps to keep moving forward
STRATEGY + WOD
GENERAL
The big sticking point in this workout is the hang power clean, especially as the weight climbs
Set yourself up with those later, heavier weights in mind
Each run should be approached in a way that allows you to thrive on the barbell
You can use the weight change after each set of hang power clean as an opportunity to catch your breath and reload for the next round of work
MODIFICATIONS
RUN
Row 1000/800m- 750/600m- 500/400m
Bike 50/35- 35/25- 25/18
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