Strength
6×1 Clean High Hang + Hang @ 80%
Advanced: Same + split/push jerk
WOD
AMRAP in 10 minutes of:
7 Hang Power Cleans (95 / 65)
27 Double-unders (sub 45 seconds singles or tuck jumps)
Advanced WOD
“Dirty Diane” 21-15-9 Deadlift 275/185 HSPU (increase deficit on 15&9)
TECS WOD
10 rounds 300m row, rest 30 sec; keep track of splits and post fastest & slowest times then total time it took
Bonus Work
3×10 KB figure 8’s, 3×10 KB around the body passes, 3×15 KB situps
