Power Clean + Hang Squat Clean

2X75%, 2X80%, 2X85%


*% based off 12 Oct

Third time on the Power Clean/Hang Squat Clean complex. Stick the landing on the PC, bring the bar to the hips to adjust your grip, and then explosive hip extension to get the bar moving, and then FAST drop under


For Time:

150 Double Unders

100M Run

125 Double Unders

200M Run

100 Double Unders

300M Run

75 Double Unders

400M Run

Steady breathing through the WOD (especially during DUs) is key to not passing out on this one.


Scaling Options:

DUS -> Attempts through the rep range -> Penguin jumps through the rep count


Run -> Row for 125M, 250M, 325M, and 500M respectively

Cool Down:

Calf stretch on rig x 2 min per


Couch Stretch x 2 min per side

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