Power Clean and Hang Power Clean Build Up E2MOM
6 Power Cleans – 5 Hang Power Cleans
4 Power Cleans – 3 Hang Power Cleans
2 Power Cleans – 1 Hang Power Clean
For Time:
1000m Run
21 Power Cleans 135/95 RX+ 155/105 MRX 95/65
21 Wallball Shots 20/14 to 10/9′ RX+ 11/10′ MRX 20/10 to 9′
15 Hang Power Cleans
15 Toes to Bar
9 Power Cleans
9 Front Rack Lunges (alt Legs, stationary)
1000m ROW or 2.5km Assault Bike
Core Development:
2 sets of 10 GHD Sit-Ups to 20 sec GHD Hold to 10 GHD Sit-Ups
1min L-Sit Hold (Accumulate)
2 sets of 10 Hip Ext to 20 sec Hip Ext Hold to 10 Hip Ext
1min L-Sit HANG (Accumulate)
CFHSV Running & Endurance WOD:
1200m run, rest 2 minutes
3 x 400m run, rest 30 seconds between efforts
after last 400m, rest 2 minutes
then,
1600m run, rest 2 minutes
4 x 400m run, rest 30 seconds between efforts
