Hang Power Clean Complex
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Set #1 - 50% of 1RM Clean
Set #2 - 55% of 1RM Clean
Sets #3+4+5 - 60% of 1RM Clean

30:00 - 50:00 WOD
Fitness & Open
"Water Break" Part #1
AMRAP 4:00
27 Hang Power Cleans (115/85)
27 Lateral Burpees Over Bar
27/21 Calorie Row

Rest 4:00

"Water Break" Part #2
AMRAP 4:00
21 Hang Power Cleans (135/95)
21 Lateral Burpees Over Bar
21/15 Calorie Row

Rest 4:00

"Water Break" Part #3
AMRAP 4:00
15 Hang Power Cleans (155/105)
15 Lateral Burpees Over Bar
15/12 Calorie Row

Alpha

Recovery Swim
30:00 Recovery Effort

Pick a style we are "not comfortable" with. Options for thought:
Front Crawl
Breaststroke
The Butterfly Stroke
Backstroke
Sidestroke

Alternate between one we are comfortable with, with one we are not. The key here is *not* to go to fatigue as we bring this movement up. Much like practicing and honing our technique on the snatch, we need patience and small doses with thoughtful effort.