Heavy Lunges

1) Lift/Skill
Every 90 sec (7 sets)
Level 1 – 2 Hi-Hang Clean + 2 Hang Clean
Level 2 – 2 Hi-Hang Power Cleans + 2 Hang Power Cleans + 2 Front Squats
(3 sec pause in the hang position)

*Refer to last weeks weights that you used for your cleans. Use the same weights or add 5-10 lbs to each set if you are maintaining form. Focus on understanding the two different positions and how they are supplemental to one another. These positions will be key in performing cleans as the progressions advance.

2) WOD:
AMRAP 12
5 Hang Power Cleans (155/105)
10 Alt. Front Rack Lunges
50 Double-unders

3) AP:
1300ft (400m) run for time
**Post your results on the whiteboard**