BASE

Hang Squat Clean

In 10min, build to a Heavy Single

Then:

10-8-6-4-2

Building in weight to a Heavy double

1,000m Row

100 Wall Balls

15min Cap

GAIN

Hang Squat Clean

In 10min, build to a Heavy Single

Then:

10-8-6-4-2

Building in weight to a Heavy double

Push Press

10-5-3-10-5-3

Build to a moderate 3, drop down and build back to heavier 3