Every two minutes, for 14 minutes (7 sets):
Hang Power Clean x 2 reps

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

For time:
Run, Row or Ski 1000m
95/65 pound Hang Power Snatch, 30 reps
30 Strict Pull-ups
30 Strict Ring Dips

Five minutes of:
Static Stretching or Tissue Work (time permitting)

Leave a Reply

Your email address will not be published. Required fields are marked *