6.17.24 WOD

4:00 AMRAP
8 Barbell RDL
6 Paused Zombie Squats
4 Squat Jumps
:20 Bike Sprint
–
10 inch worms
–
The ..

Hang Clean Waves (Week 1 of 4)

Every 1:20 x 9 Sets
1) 4 Hang Squat Cleans – 1st Set @ 40%
2) 3 Hang Squat Cleans – 1st Set @ 50%
3) 2 Hang Squat Cleans – 1st Set @ 60%

Then..

11:00 AMRAP

11 Deadlifts @ 50% of your 1rm
9/7 Cal Bike
7 Toes to Bar (5 BMU) v-ups

– 1:00 Rest –

1 Round For Time: (5:00 Cap)

18 Deadlifts @ 50% of your 1rm
15/12 Cal Bike
12 Toes to Bar (12 BMU)v-ups