"Heavy Hang Clean"

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Kick Outs
  • Lunge
  • Crab Crawl

Then...

2 Rounds (PVC Or Light Bar):

10 Reps of each move:

  • Deadlift
  • High Pull
  • Front Squat
  • Good Morning

Strength (1RM):

  • Hang Clean
    * Take as much time as needed to find weight *
    * Scale to High Pull if Front Rack is poor *

Met-Con (For Time):

  • 100 Jump Rope
  • 50 Calorie Row
  • 40 Wall Balls (20/14)
  • 30 TTB/K2E/Knee Raise/Tuck Up
  • 20 Hang Clean (60% of 1RM)
  • 10 Muscle Up OR 2x Ring Row
    * Scale Hang Clean to High Pull if needed *

Mobility (NFT):

  • Couch Stretch
  • Fragon
  • Pigeon Pose
  • Front Fold
  • Triangle
  • Cobra
  • Childs Pose
  • Foam Roll