6.24.24 WOD

2 Rounds
4/4 BW Box Step Ups
4 up downs
:10 Deadhang
4 Hang Muscle Cleans
4 Paused Front Squats

Then…
Hang Clean Waves (Week 2 of 4)

Every 1:00 x 12 Sets ( 4 Rounds)
1) 3 Hang Squat Cleans Form Above the Knee – 1st Set @ 45%
2) 2 Hang Squat Cleans from below the knee (1 in off floor) – 1st Set @ 55%
3) 1 Squat Cleans from floor – 1st Set @ 65%

The goal is to work up each set. For example Round 1: 3 hang squat cleans at 45%, for round 2: 3 hang squat cleans at 50%, for round 3: 3 hang squat cleans at 55%, and round 4: 3 hang sq cleans at 60%. For The hang squat cleans below the knee for round 1 start at 55%, for round 2 aim for 60% and for round 3 aim for 65% round 4 aim for 70%. For the squat clean from the floor start round 1 at 65%, round 2 at 70% and round 3 at 75%, and round for 80% for the day

Then….

13:00 AMRAP
Buy In: 50/40 cal Bike
into…
AMRAP
7 Burpees to Target
5 Double DB Box Step Overs (Choice Hold)
3 Double DB Hang Squat Clean Thrusters
1 Rope Climb/ 2strict pull up /5 ring rows.