WOD:
Strength:
12 min to work up to a heavy load in the complex: 1 Clean + 2 Hang Power Cleans
Conditioning:
10 min AMRAP of:
1 Squat Clean
2 Front Squat
3 Hang Power Clean
**You may not drop the bar in the middle of a round, only between rounds. Use heaviest load possible.
SCALES:
Gold
Strength:
12 min to work up to a heavy load in the complex: 1 Clean + 2 Hang Power Cleans
Conditioning:
10 min AMRAP of:
1 Squat Clean
2 Front Squat
3 Hang Power Clean
**You may not drop the bar in the middle of a round, only between rounds. Use heaviest load possible.
Silver
Strength:
12 min to work up to a heavy load in the complex: 1 Clean + 2 Hang Power Cleans
Conditioning:
10 min AMRAP of:
1 Squat Clean
2 Front Squat
3 Hang Power Clean
**You may not drop the bar in the middle of a round, only between rounds. Use heaviest load possible.
Bronze
Strength:
12 min to work up to a heavy load in the complex: 1 Clean + 2 Hang Power Cleans
Conditioning:
10 min AMRAP of:
1 Power Clean
2 Front Squat
3 Hang Power Clean
**You may not drop the bar in the middle of a round, only between rounds. Use heaviest load possible.