WOD Mon Apr 30, 2018

Part 1: Hang Clean 1-1-1

Full or power. Or use this time to front or back squat 5×3.

Then…

20/16 cal row or bike
10 hang power cleans
10 front squats

AMRAP in 10 minutes. Cap of 3+20.

Option 1: 95/65
Option 2: 75/55
Option 3: 15 kb swings instead of hang power cleans; 15 kb goblet squats instead of front squats
Option 1+: 115/75 or more; 15 hang squat cleans instead of 10 hang power cleans and 10 front squats

Combine options as desired. For instance, do hang squat cleans with 75 lbs.

Then (optional)…

25 burpee pullups

Option 1: chest to bar pullups
Option 2: regular pullups
Option 3: jumping pullups
Option 1+: 15 burpee muscle ups