WOD NOTES
MetCon day.
Fitness group focus on efficient clean technique.
We’ve been working this movement for that past few months.
Performance group lets find a pace that will allow you to move efficiently and keep moving through the 5 sets.
Fitness
15 minutes working power clean technique
Power clean + 2 cleans
5 Sets for time:
8 DB Hang cleans
5 DB STOH
24 DU or 50 SU
Rest 90 seconds between sets
Performance
15 minutes
Work up to heavy
Power clean + cleans
5 RFT
3 HSPU
6 DB Hang cleans 40#/25#
12 Pull ups
24 DU
