Warm Up
Running Warmup
2 Rounds:
-50 meter high knees
-50 meter back pedal
-50 meter karaoke
-50 meter soldier kicks
Then with EMPTY BARBELL or PVC
2 Rounds- (or until your’e warm):
-10 Hang Cleans from mid shin
-10 Hang Cleans from waist
-10 Front Squats
-10 Shoulder Press
-10 Hang Squat Clean Thrusters
WOD
“Diecisiete”
Every 2 Min for as long as you can last OR 30 Min…
-Run 200 Meters
-10 Hang Squat Clean Thrusters
RX Men: 75#
RX Women: 55#
Goal: Get to at least 16 minutes (8th Round)
Make sure that you adjust the run as needed so that you can complete it in a minute or less. Similarly, choose a load on the hang cluster that you can do all 10 reps unbroken for most if not the whole way.
Set yourself up so that at MINIMUM you can go 8 rounds / 16 minutes. If for some reason, you are unable to make it, turn this into a 16 minute AMRAP and keep working!
For the 200m run, you’re working with a minute or less. Shorten the distance as needed to fit the time window.
For the hang squat clean thruster – deadlift the bar to the waist. Hinge at the hip slightly and bend the knees. Keep the weight in the heels, arms straight, and chest lifted. Pull the bar in to keep it close to the body. Stand up hard and fast, shrug the shoulders. Pull yourself down under the bar and rotate the elbows around quickly so that you land in the bottom of the squat with the bar on the shoulders.
Heels are down, knees out, butt lower than knees. Keep the chest up, belly tight and back flat. Stand up hard and fast. Drive through the heels and pop the bar off of the shoulders. Move the face out of the way and press straight up.
Finish with a press to lock out with the biceps by the ears at the top! Keep the belly tight! Lower back to the waist for the next rep!