"Heavy Hang Clean"

Danny push ups.jpg

Warm Up (NFT):

  • 250m Row

Then...

Foam Roll:

  • Hips
  • Glutes
  • T-Spine

Then...

3 Rounds (NFT):

  • 1 Minute Pillar Plank (Elbows)
  • 10 Ring Rows
  • 15 Ball Slams
  • 30 Second Handstand Hold

Strength (5RM):

  • Hang Clean
    * Build over the course of 5 sets *
    * If not comfortable in a front rack, do some more mobility work *
    * Sub Deadlift High Pulls for Hang Clean *

Met-Con (Tabata):

8 Rounds:

  • Rope Slams
  • Box Jump/Step Up
    * Alternate moves every 20 sec *

Mobility (NFT):

  • Ankles/Calves
  • Hamstrings
  • Hips
  • Adductors/Groins
  • Foam Roll