Strength: Hang Squat Clean: Depending upon your level, choose ONE of the following: 1. Find a Heavy Single (this means feels HEAVY, but your form is still good) 2. 5 sets of 3reps with a moderate weight. (this is if you are just learning and aren’t fully comfy with your technique) 3. 5 sets of 5reps with bar or very light weight (if you think WTH is a clean)
Back Squat: You will do as many reps of whatever weight you choose to add up to 1000kg(700kg for women). Example: I choose 100 and do 7 reps. You may use racks and you may rest as needed.
THEN: you will do as many rounds as number of reps of the following: (in the above example I would do 7 Rounds)
6 One Leg V-Up (alternate)
5 KB Sumo DL High Pull (53/35)
*MODIFIED WOD IS: 750kg(500kg for women) Everything else is the same.