Strength
ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 3-Rep Hang Power Clean*
*Fast and perfect mechanics, not meant to be heaviest 3-Rep

(Score is Weight)

WOD
"NCCOMPETE Workout"
AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean 135#/95#**
9 Pull-Ups

**Increase weight every 3 rounds...
Rounds 1, 2, 3 - 135#/95#
Rounds 4, 5, 6 - 155#/105#
Rounds 7 & Beyond - 185#/135#

(Score is Rounds + Reps)
*This workout is part of our NCCOMPETE "mini-comp" for July. There will be (1) workout each week for the next (3) weeks that athletes can perform with a "competition mindset". Check out @nc.fit on Instagram to compare your scores.