Dunes of a Cape


Dunes of a Cape

SKILL: Hang Power Cleans/Clean Pulls

STRENGTH: Use 3 sets to find a Heavy 3-rep Hang Power Clean
*Within 12-mins
Clean Pulls @ 85-95% of 1RM

METCON: Against 20-mins… For Time
1 Round:
800m Run
80 Double Unders
12 Hang Power Cleans

2 Rounds:
400m Run
40 Double Unders
9 Hang Power Cleans

3 Rounds:
200m Run
20 Double Unders
6 Hang Power Cleans

L1: 155/105, 800/400/200m Run, Double Unders
L2: 115/85, 800/400/200m Run, Double Unders
L3: 75/55, 600/300/100m Run, 1/2 Attempts (+) 1/2 Singles
L4: DB Hang Cleans, 600m/300/100m Run, Singles (1:2)

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