In a strict 10 minute window:

  • Establish a heavy 1 rep Power Clean

 

rest 2 mins then…

 

In a strict 6 minute window:

  • Establish a heavy 1 rep Hang Power Clean

 

then…

 

Clean Slammer

12 Rounds for time of:

  • 1 Power Clean (155/105)
  • 1 Hang Power Clean
  • 5 Slam Balls (50/40)

 

 

Accessory List 5

Complete at least 2 from the following list:

  • 3 x 1 minute Chinese Plank (face down)
  • 60 Reverse Hypers – use adequate weight
  • 20 Weighted Strict Toes to Bar
  • 50 GHD Back Extensions