Tuesday, 9/8

Warm Up

3 Rounds 

8 Hips to Wall

8 Pause Hip Bridges

8 Hanging Scap Retractions 

8 Rev Hand Spider Lunge 

Prep: (10 Minutes) 

1 x 5 High Hang Pull + 5 High Hang Power Clean

1 x 5 Hang Power Clean 

all with empty bar then

3 x 3 Hang Power Cleans (working up)+ 6 Kip Swings 

Strength

Hang Power Clean: in 15 Minutes work up to a 1 Rep training max

Recommended progression:

Set 1 + 2: 2 reps at 60-70%

Set 3 + 4: 2 reps at 70-80%

Set 5-7: 1 rep at 80+%

Met Con

EMOTM x 12 Minutes

Min1: Max Toes to Bar 

Min 2: Max DB Hang Power Cleans (50/35s)

Min 3: Rest

Scaling Options

T2B – modify to knee to chest or v up if hands are shredded

DB weight should be light enough to get 10+ reps unbroken