"Clean Progressions"

Warm Up (2 Rounds):

30 sec. at each move with a continuously running clock:

  • Jump Rope
  • Standing K2E
  • Arm Circles
  • Butt Kicks
  • Push Ups
  • Plank Shoulder Taps
  • Russian Twists
  • L-Sit/V-Sit

Skill (Hang Clean Progression):

  • Lat Stretch w/ Barbell
  • Front Rack Hold (2 x 30 sec. Hold)
  • Hang Clean Pull (3 x 5)
  • Muscle Hang Clean (3 x 5)
    * Add Weight if Needed *

Met-Con (On top of the Minute):

  • Complete 100 Air Squats
    * Start Workout with 2 Atomic Burpees *
    * 2 Atomic Burpees On Top of Every Minute *
    * 10 Minute Time Cap *
    * Squat to Box if Necessary *
    * Focus on Getting to Full Depth *

Cash Out (NFT):

  • Spiderman Complex
  • Pigeon Pose