Strength Hang squat clean x 2 (Not TNG) x 6 rounds: Reset before each attempt and concentrate on full extension, quickness under the bar and rebounding quickly out of bottom position. First 3 Rounds E90sec, final 3 rounds E2min; increase weight according to feel.
WOD – 15 Min AMRAP
8 Front Squat (155/105)-from floor)
4 Ring MU/6 Bar Mu/10 Pull ups (you pick)
***If you reach failure on a certain pulling movement don’t stay there, scale down to the next movement in the progression. Example- Pull up failure, go to banded or go from bar mu to pull ups***