Specific Warm-Up: 2 sets:
5 hang squat cleans
5 chest to bar pull-ups
– Rest as needed between sets. Use workout variations.
WOD: 21-15-9-9 reps for time:
Hang squat cleans (65/95 lb)
Chest to Bar Pull-ups
Intermediate:
21-15-9-9 Hang squat cleans (45/65 lb)
18-15-9-6 Pull-ups
Beginner:
21-15-9-9: Hang power cleans (35/45 lb)
18-15-9-6: Jumping pull-ups
Home Workout:
21-15-9-9 reps for time:
Dumbbell hang squat cleans (20/35 lb)
Alternating dumbbell rows in a plank
Post-Workout Skill Work:
3 sets:
5-10 GHD back extensions