Advanced/RX athletes should work up to a heavy set of 2 unbroken hang cleans
All others should use this as an opportunity to challenge themselves with moderate loads, while establishing an appropriate weight for the wod…almost like WOD prep.
5 clean+hang clean (155/115#)
15 ring push ups
100m med ball run (20/14#)
**1 rep is 1 clean+1 hang clean, without setting the bar down between the 2 movements. Therefore, athletes should have a weight established beforehand, that they can successfully perform at least 1 rep unbroken with. More advanced athletes can string together as many as possible, as long as the clean+hang clean is performed in succession. If the bar is dropped between the two movements, the rep does not count. ALL REPS ARE FULL SQUAT CLEANS.
**For the med ball runs, athletes may carry the ball however they choose. After completing the med ball run, drop the ball and run an additional 100m.