09/09/2021 Thursday Workout

WARMUP
3 SETS (7:00 CAP)
:30 Active Bar Hang
8 Kip Swings
8 Slow Tuck-Ups
8 Barbell Deadlifts
8 Barbell High Pull
8 Barbell Hang Muscle Clean

SKILL

3 SETS
3 Hang Power Cleans*

Then immediately Into…

5 Strict Hanging Knee Raise
+
5 Kipping Knees to Chest
+
5 Toes to Bar

-Rest 1:00 b/t Sets-

*Increase weight on Power Clean Each Set. Athletes can come down between movements.

(No Measure)

WORKOUT

FOR TIME
30 Toes to Bar
7 Hang Power Cleans (205/145)
10 Deadlifts
20 Toes to Bar
7 Hang Power Cleans
15 Deadlifts
10 Toes to Bar
7 Hang Power Cleans
20 Deadlifts

(Score is Time)