POwer Clean + Hang Squat Clean

4×1+1. Each set is 1 Power Clean + 1 Hang Clean. Start at 65% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 110kg. Target 2.5kg increase each week if work sets are below 110kg.

WOD:

“Fight Gone Bad Style”

Kb swings 53/35#

Deadlift

Ab Mat Sit ups

push ups

Goblet Squats 53/35#

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, total of 3 rounds