Max Effort Upper
Strength
Power Clean + Push Press (1RM )
WOD
“Hang Squat Clean Bi-Athalon”
400 Meter Run
21 Hang Squat Cleans (115,85)
400 Meter Run
15 Hang Squat Cleans
400 Meter Run
9 Hang Squat Cleans
**200 Meter Run Penalty Each Time The Bar is Dropped
**20min Time Cap
21 Hang Squat Cleans (115,85)
400 Meter Run
15 Hang Squat Cleans
400 Meter Run
9 Hang Squat Cleans
**200 Meter Run Penalty Each Time The Bar is Dropped
**20min Time Cap
Special Strength
5RM Barbell Bent over Row
Special Strength
3×6 DB Upright Row, palm facing inward
Midline
4×20 seconds each side PVC paddling
**Anchor feet under dolly or DBs
**Anchor feet under dolly or DBs
Finisher/Recovery
4min Tabata Elevated Ring Rows