WARMUP
ON A 10:00 RUNNING CLOCK…
2:00 Cardio of Choice (EZ pace)
Immediately Into…
3 SETS (W/ Empty Barbell)
5 Slow Kang Squats
5 Slow Upright Rows
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)
*From here, with barbells out, go straight into teaching the Hang Power Clean Progression
STRENGTH
3 SETS
1 Clean Deadlift + 2 Hang Power Clean (:01 Pause @ the knee)
*Weight stays Moderate-Heavy across all Sets.
-Rest as Needed b/t Sets-
(Score is Weight)
WORKOUT
FOR TIME*
3-6-9-12-15
Hang Power Clean (185/135)
Burpees Over Bar
*After each full set, perform a 100m Run.
(Score is Time)
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