Warm-Up
7 Minutes of Movement
21 Jumping Jacks
15 Barbell RDL’s
9 Front Squats
3 Hang Squat Cleans
Strength
4 Sets Each:
1 – Clean High Pull
2 – Power Clean
3 – Front Squats
All sets completed at an RPE 7. (Compare lifts to 01.12.21)
Strength Tip
Clean High Pull: From the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.
Power Clean: You should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.
Workout
Variation A:
For Time:
15-12-9-6-3
Hang Power Snatches, 96#’65#
Overhead Squats, 95#/65#
Toes-to-Bar
Variation B:
For Time:
15-12-9-6-3
Handstand Push-Ups
30-24-18-12-6
Jumping Lunges
Sit-Ups
Workout Tip
For Variation A, make sure the load is something you can complete in 3 sets or less for both the hang power snatch and the overhead squat. If needed scale to front squats or scale load.