WOD:3 rounds for time
21 push-ups
12 hang power cleans (95/135 lb)
800-m run
Intermediate: 3 rounds for time:
15 push-ups
12 hang power cleans (65/95 lb)
800-m run
Beginner: 3 rounds for time:
12 push-ups from the knees
9 hang power cleans (35/45 lb)
400-m run
Cool down / Post-Workout Skill Work:
Post-workout:
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.