WOD
Hang power clean 1-1-1-1-1 rep
Hang power snatch 1-1-1-1-1 rep
Push jerk 1-1-1-1-1 rep
Record heaviest successful lift for each exercise. Aim to increase weight slightly for each of the 5 sets.
Rest between sets should be 90 seconds to 2 minutes. All 3 exercises involve explosive hip movement. If you’re still working towards achieving consistent reps with full hip extension and well timed receiving position, perform 3-5 reps instead of 1. Also focus less on increasing weight.
Optional Finisher
2k row
If you feel you need to get your lungs going, the row 2k option is there. The focus today is on fast explosive lifts, so give that your 100%.
