Monday
Hang power clean 15 min to find heavy set of 3
3rds
30 Wall balls 20/14
12 Hang power cleans 135/95
Roll quads, low back and shoulder mobility
For the hang cleans, focus on foot position as well as fast elbows. This will carryover tremendously to the wod. A heavy set means heavy for today with good form, not necessarily a max. For the wod, try and get out of your comfort zone. If you normally break the WB up in 3 sets, try 2. This is what training is for. This should be a lung burner. The programming this week is designed to have time at the end for mobility. There is one more open wod left and by process of elimination, there are only so many options.
Barbell
Front squat 5×2 85%
power snatch 7×3 add from last week