The Board
The Warm-Up
The Strength
As always, you can sub cleans if you have shoulder issues. Your complex would be:
1 Clean+Hang Power Clean + 1 Hang Clean + 1 Clean
The WOD
If you are doing the fitness (or performance) category, don’t get hung up on Double Unders for too long. Take a look at the time domains for fitness and try and stick to those. Use your time wisely to work on the technique below.
Power Clean
Double Under Tips
The Finisher
Regular Grip 4 x 10-15 reps