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

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