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1) Hang Squat Clean
Every 1:15 x 8 Sets:
1 Clean Pull + 1 Hang Squat Clean
*Build to a heavy set for the day
Clean pull- finish in triple extension with hips open, and shoulders shrugging to your ears!
Hang Position- barbell right at knee caps, focus on sweeping into your hips on the pull
2) Metcon
For Time:
10-9-8-...-3-2-1:
Hang Power Cleans @ 50%
1-2-3-...-8-9-10
Shuttle Runs (50ft)
Time Cap: 12 Minutes
*Down and Back = 1 Shuttle Run
WEEKLY ACCESSORY
Upper Body:
4 Sets:
Rear Delt Flys x 12
Hammer Curls x 12
Dips x 12 (bench, rings, box)
Lower Body:
3 Sets:
Dumbbell Glute Bridges off Bench x 25
Single Leg Pistol Squats x 5/leg
