(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min
Then group warm up all together: 15 calorie row, 10 BB deadlifts, 5 BB hang clean, 5 BB front squat, 5 BB hang squat clean, 5/leg BB reverse lunges, 5 box jumps
SOD
Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + Hang Squat Clean + Squat Clean (Mod w/ Power clean into Front squat)
Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.
WOD
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (115/75)
8 Front-Racked Alternating Reverse Lunges (115/75)
10 Box Jumps (24/20″)
