For Time:
12 Hang Squat Cleans
400 Meter Run
9 Hang Squat Cleans
400 Meter Run
30 Burpees
400 Meter Run
9 Hang Squat Cleans
400 Meter Run
12 Hang Squat Cleans
17min time cap. Load is something straight settable. Focus on a rock solid receiving position with elbows high for the receive.
Challenge:
Challenge:
3 sets for quality:
10 KBS (standard full swing(no snatch style), first
5 must have 3 sec pause at top, next five should be fast, focus on core
control and keeping bell controlled)
1 Min cumulative Goblet Squat w/
KB,
6-8 Deadlift Clean Pulls (Light Load)
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