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Bike or Row 6xs:
–:20sec Easy
–:10sec Hard
1 Round:
–:15sec Dead Hang
–:20sec Feet On Box Pike Hold
–10 Hang Muscle Clean
–5-10 Dumbbell Z-Press
–5 Box Jump (step down)
1 Round:
–10-15 Scap Pull Up
–:20sec Handstand Hold (against the wall) or Feet On Box Pike Hold
–10 Hang Muscle Clean
–5 Box Handstand Push Up
–5 Box Jump Over (step down)
SPECIFIC WARM UP 15-25minutes
Hang Power Clean Specific Warm-Up 1x:
–5 Hang Power Clean (on coach’s call)
Have the athlete bow forward holding the start position for the hang power clean.
Hang Power Clean Build Up
4 Rounds:
3 Strict Deficit Handstand Push Up (4″/2″)
5 Hang Power Clean (185/125)
7 Box Jump Over (24/20)
-Rest 3 min-
4 Rounds:
7 Box Jump Over (24/20)
5 Hang Power Clean (185/125)
3 Strict Deficit Handstand Push Up (4″/2″)
Goal: Sub 8 min on each 4 Rounder
4 Rounds Scaled Version:
3 “Z” Press
5 Hang Power Clean (75% 1RM)
7 Box Jump OR Step Over (20/16)
-Rest 3 min-
4 Rounds:
7 Box Jump OR Step Over (20/16)
5 Hang Power Clean (75% 1RM)
3 “Z” Press
Goal: Sub 8 min on each 4 Rounder
3 Rounds:
:30 sec Hollow Hold
:20 sec Plank Hold
15ea Pallof Press or 15ea Russian Twist
