WARM UP
Start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Into...
1 ROUND
6 Clean DL
6 High Hang Muscle Clean + Elbow Punches
6 High Hang Power Clean
6 Hang Power Clean
6 Power Cleans
SKILL
EVERY 1:00 x 5 SETS*
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean
*Increase load every other set. Keep light to moderate.
(Score is Load)
WORKOUT
AMRAP x 6 MINUTES
2,4,6, and so on...
Hang Power Cleans (50/32.5)
Toes to Bar
-Rest 2:00-
AMRAP x 6 MINUTES
2,4,6, and so on...
Hang Power Cleans (50/32.5)
Toes to Bar
(Score is Rounds + Reps)