"More Hang Clean"

Warm Up (NFT):

3 Rounds (Down & Back):

  • Jog
  • Butt Kicks
  • Lateral Shuffle

Then...

  • 30 Pass Thrus with a BAND

Then...

With One KB (3 Rounds):

  • 5 KB Swings, Farmers Carry (R) (Down & Back)
  • 5 KB Swings, Farmers Carry (L) (Down & Back)
    * Sit KB down and shake arms out as needed *

Then...

  • Foam Roll (T-Spine)

Skill (10 Minutes):

Take some time to work up in weight on your hang cleans.  Warm up as needed, so every rep is a good rep.

Met-Con (30 Reps For Time):

  • Hang Clean & Push Press (95/65/45)

Then...

50-40-30-20-10 Reps of:

  • Mountain Climbers on Sliders
  • Double Unders
    * Scale for Double Unders, 50 Single Unders + 5 Burpees; 50 Single Unders + 5 Burpees... *

Mobility (NFT):

  • Groins
  • Hamstrings
  • Foam Roll (T-Spine)