S/S/S:

Power Clean+Hang Squat Clean+Full Clean

1X3, 2X2, 1×1

Increase weight ea set

So, one rep consists of 1 power clean, holding onto the bar as it goes back to the hang position, doing 1 hang squat clean, holding onto the bar, bringing it back to the ground, resetting your back (don’t let go of the bar) and do 1 full squat clean.  Goal is perfect movement through the cycle.

WOD:

“Annie”

50-40-30-20-10

Double Unders

Ab-Mat Sit Ups

Scaling Options:

DU – 2:1 Single Unders or 1:1 Single Unders

Sit Ups – feet anchored, or reps if needed

X-tra:

8 Min AMRAP:

3-6-9-12-15…as high as possible of:

Power Snatch, 95/65

Box Jump Overs, 24/20

Banded OH stretch x 4 min per side