Run 1 mile
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)
At the call of "3-2-1 … Go!" the athlete runs 1 mile, then performs 50 one-legged squats, alternating legs. After the 50th squat, the athlete performs 30 hang cleans. Once the 30th hang clean is complete the workout is finished.
Time cap: 17 minutes
Scoring
The athlete's score is his or her total time for completing the workout. If he or she does not complete the workout within the 17-minute time cap, the score is 17:00, plus a one second penalty for each repetition not completed. If an athlete does not finish 10 hang cleans in the 17-minute time cap then the athlete does not advance to the next workout.
Movement Standards
One-legged squats (pistols):
Athletes must alternate legs for each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.
Hang Clean:
Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. Power cleaning the barbell from the ground in one continuous motion is not permitted. A hang squat clean is permitted, but not required.
Click here for a WOD DEMO. (Note that we are subbing a 1 mile run for the 2000M row shown in the video.)