B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
C. Specific
2 sets
3-5 Hang clean pull
3-5 Tall power cleans
3-5 Strict TTB or knee curl ups
3-5/side cossack squats
3 x 30 seconds/leg
30 sec rest between legs and sets
Points of performance:
– Please use the proper variation for you. If you are a beginner, start with the knee variation.
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Score: Time
TC: 25mins
Scaling options
Beginner
2 rounds for time
75-100 Wall Balls @light
50 Power Cleans @mod-heavy
50-100 Sit-ups
Intermediate
2 rounds for time
75-100 Wallballs @20/14
50 Power Cleans @155/105lbs
100 Sit-ups
COMP
2 rounds for time
50 Wall Balls
50 GHD Sit-ups