HANG POWER CLEAN

A) Strength:

EMOM 5

3 Hang Power Cleans @ 50-60% of Power Clean 1RM

- Work on TnG reps today.
- Beginners, work on technique with a light barbell resetting on each rep (5 x 3-5). Rest 90s.

B) WOD:

"MJ"

For total time: (25:00 Cap)

21 Hang Power Cleans* (Rx = 135/95, S = 115/75, 95/65, )
50 Walking Lunges (Bodyweight)
500/400 Meter Row (400 Meter Run or 24/18 Assault Bike Cals)

- Rest 2:00 -

21 Hang Power Cleans
50 Walking Lunges
500/400 Meter Row

Rest 2:00 -

42 Barbell Rows (S = Ring Rows)
60/50 Push-ups (S = Box Push-ups)

500/400 Meter Row


*Sub Clean Grip Deadlifts in place of Hang Power Cleans if needed. 

C) Extra Credit:

World's Greatest Stretch x 30s each pose

- Strider

- Pigeon

- Hamstring

- Samson