"The Hang Clean"

If you didn't do the workout from Monday,      DO IT YOU SLACKER!!

Warm Up (NFT):

  • Foam Roll
  • 200m Run
  • Couch Stretch
  • 20 Lateral Leg Lifts (Each Side)
  • 3 x 20 sec. Plank Hold (10 sec. break between sets)
  • 3 x 10 V-Ups (Rest as needed between sets)
  • 2 x 20 Band Pull Aparts

Strength (3 x 5):

  • Hang Clean
    * Do two warm up sets with bar working on technique *
    * Work up to a tough set of 5, still keeping good form *
    * Do 3 sets at that weight *

Met-Con (5 Rounds):

  • 5 Box Jump
  • 10 KB Swings
    * Go heavy and high *

Mobility (NFT):

  • Spend 5 to 10 min. mobilizing hot spots