HANG POWER CLEAN 1RM & "JOHNNY CASH"

A) Strength:

1) Hang Power Clean 1RM
– Rest 2:00 b/t heavier attempts

Beginners, (6 x 3) focusing on technique
– Rest 90s

– Or –

Push Press (5 x 5) Push Press  
– Rest 90s

2) Metcon Warm-up/Prep:

3 Rounds of:

3 Hang Power Cleans
2 Push Press
– Rest 30s –
3 Overhead Squats
– Rest 30s –
5 T2B
– Rest 30s –

B) WOD:

Johnny Cash” (Last done 4/6/18)

4 RFT: (21:00 Cap)

15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
15 Hang Power Cleans (Rx = 115/75, S = 95/65, 75/55, 65/35)
15 Push Press
15 Box Jumps w/ Step Down (24/20)
15 Overhead Squats* 

Rx+ = (135/95)

*Sub Goblet Squats (53/35) for OHS if needed

C) Lats + Triceps: (After Class)

3-4 Sets of:

20 Banded Pulldowns
15 Light DB Extensions to Forehead

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