WARM-UP
3 ROUNDS (8 MINUTE TIME CAP)
20 SINGLE UNDERS *
8 GOOD MORNINGS
:20 BROAD JUMPS
8 SCAPULA PULL-UPS
8 TUCK-UPS
INTO…
5 MINUTES POINTS OF PERFORMANCE FOR THE HANG POWER CLEAN
3 SET COACHES CADENCE…
5 CLEAN DEADLIFTS
5 UPRIGHT ROWS
5 HANG HIGH PULLS
5 HANG MUSCLE CLEANS + ELBOW PUNCH (R/L)
STRENGTH
10-8-6-10-8-6*
HANG POWER CLEAN
*LIGHT - MODERATE FOR 1ST WAVE AND BUILD TO MODERATE IN THE 2ND WAVE. SECOND WAVE SHOULD BE HEAVIER THEN 1ST WAVE.
WORKOUT
AMRAP X 10 MINUTES
5 HANG POWER CLEANS (155/105)
10 PULL-UPS
30 DOUBLE UNDERS
(SCORE IS ROUNDS AND REPS)
