WARM UP
EMOM for 5min complete:
5R/5L glute bridges + 5 upright rows + 10 jumping jacks
Then,
Stretch
Then,
Coach tutorial – hang cleans
ADVANCED
SKILL
Complete the following complex:
6 hang hip hinge (below the knee) + 4 high pulls (top of the knee) + 2 hang power cleans
**8x – technique > load**
Build to hang clean working weight
INTERMEDIATE
SKILL
Complete the following complex:
6 hang hip hinge (below the knee) + 4 high pulls (top of the knee) + 2 hang power cleans
**8x – technique > load**
Build to hang clean working weight
BEGINNER
SKILL
Complete the following complex:
6 hang hip hinge (below the knee) + 4 high pulls (top of the knee) + 2 hang power cleans
**8x – technique > load**
Build to hang clean working weight
ADVANCED
WORKOUT
EMOM for 24min complete:
Min1: 12 box jump on and overs 24/20
Min2: 9 KB push up pull thrus 53/35
Min3: 6 hang power cleans (2×3) 165/115
Min4: 3 dBall G2S + 10m carry after each rep 100/80
**quality over load**
INTERMEDIATE
WORKOUT
EMOM for 24min complete:
Min1: 12 box jump on and overs 20/16
Min2: 9 KB knee push up pull thrus 35/26
Min3: 6 hang power cleans (2×3) 105/70
Min4: 3 dBall G2S + 10m carry after each rep 80/60
**quality over load**
BEGINNER
WORKOUT
EMOM for 24min complete:
Min1: 12 alt box step ups 20/16
Min2: 9 KB knee push up pull thrus 18
Min3: 6 DB hang power cleans (2×3) 20/15
Min4: 3 dBall G2S + 10m carry after each rep 60/40
**quality over load**