"Hang Clean Work"

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Warm Up (5 Rounds):

  • 50 Jump Rope
  • Banded Lateral Walk (Down & Back)
  • 15 Band Pull Aparts

Then...

1 minute max reps:

  • Mountain Climbers on Sliders

Skill (10-15 minutes):

Take some time and work on those hang clean pulls we did last week.  Also, work on catching the bar in a good front rack.  Stretch as much as you see fit, but make sure that you are maintaining good positions and proper form.

Met-Con (21-15-9):

  • Hang Clean (95/65)
  • Bar Over Burpees
    * Sub SDLHP w/ KB if you're having trouble with hang clean *
    * Do regular burpees if you do SDLHP *

Cash Out (AFAP):

  • 500m Row
    * Post time to board *

Mobility (NFT):

  • Foam Roll (T-Spine, Lats)
  • Couch Stretch