Warm-up

3 Rounds

250m Row

15 Squats

10 PVC Hang Cleans

10 Knee Tuck + Lunge and twist (that’s 5 each leg, 2 count hold for each stretch)

Wrist stretch after warm up

WOD:

2000m Row

50 Pistol Squats, alternating legs (use the most challenging modification that you learned last week)

30 Hang Power Cleans

This is workout 2 from the 2012 CrossFit Games Regional competition. The weight on this is 225# for men and 135# for women. These are very aggressive weights that challenged some of the top competitors in the world. Select a weight that YOU can handle safely and with perfect ROM. The chart for our Power Cleans/Squat Cleans is a good guide.