WARM UP
EMOM for 5min complete:
6 BB hip hinge + 6 upright rows + 6 alt elbow press + 6 S2OH
Then,
Stretch
Then,
Coaches tutorial – TNG hang clean and press
ADVANCED
STRENGTH
EMOM for 4min complete:
6 TNG hang clean and press (weight that you can cycle through)
**rest 2min, then repeat**
INTERMEDIATE
STRENGTH
EMOM for 4min complete:
6 hang clean and press (weight that you can cycle through)
**rest 2min, then repeat**
BEGINNER
STRENGTH
EMOM for 4min complete:
5 DB hang clean + 5 DB S2OH
**rest 2min, then repeat**
ADVANCED
WORKOUT
1R KB gorilla row + 1R hang clean + 1R press – 8x
**then L-side; rest 1min 5x**
Then,
5x100m row sprints
**rest as needed BTWN sets**
INTERMEDIATE
WORKOUT
1R KB gorilla row + 1R hang clean + 1R press – 8x
**then L-side; rest 1min; 5x**
Then,
5x100m row sprints
**rest as needed BTWN sets**
BEGINNER
WORKOUT
1R DB row + 1R hang clean + 1 press – 8x
**then L-side; rest 1min , 5x**
Then,
5x100m row
**rest as needed BTWN sets**