1.) 5×3 Hi-Hang Snatch – heaviest possible, rest 60-90 sec.
2.) 5×3 Hi-Hang Cleans 1 Push Jerk – heaviest possible, rest 60-90 sec.
*Notes: Three Hi-Hang Cleans should be performed, then one Push Jerk after the final Clean
3.) WOD
For time
Run 800
40 KBS 24/16k
Run 800
40 KBS 24/16k
Run 800
*Notes: Pacing on this effort should be focused on using negative splits. The run times should purposefully be slowest to fastest, and the final 800m should be a max effort. Due to purposeful pacing the KBS should be able to be performed UB, and fast.