"Heavy Hang Cleans"

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • Quad Pull w/ Forward Lean
  • Reverse Lunge w/ Hamstring Stretch
  • Reverse Walking RDL
  • High Knee Skip
  • High Knees
  • Butt Kicks
  • High Kicks
  • Carioca
  • Backpedal

Then...

3 x 10:

  • Upright Row
    * Go lighter on these *

Strength (2,2,2,2,2):

  • Hang Power Clean
    * Add weight each set *
    * Starting from ground *
    * Scale to High Pull for sets of 5 *

Met-Con (3 Rounds):

  • Meter Row (500/400)
  • 30 DB Walking Lunges (30/15)(15/15)
  • 15 Chin Ups

Extra Credit (3 Rounds):

  • 10 Side Pillar Elbow Touch (Each Side)
  • 10 V-Ups

Mobility (NFT):

  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Ankles/Calves
  • Cobra
  • Childs Pose
  • Foam Roll