General Warm Up
Dynamic Drills | Squat | Hinge
WOD
A.] E90s for 5 Rounds
2 Hang Squat Cleans
*Increasing weight*
*Build to 2 RIR*
B.] “Hooked”
For Time:
400m Run
20 Hang Squat Cleans @ 42.5 | 30kg
400m Run
15 Hang Squat Cleans
400m Run
10 Hang Squat Cleans
Time Cap = 11 min
*Repeat from 25|02|26
Scaling and Modifications:
*Reduce Run to be around 2 min
*Weight as needed – 10 reps unbroken [5 RIR]
*Use DBs if front rack is restricted
Machine Equivalents:
*Row | Ski = 1:1
*Bike = 900 | 800m ”
WOD Results
Log in to record your workout results and see where you rank on the leaderboard.
Log In to Record Score