A.
Every two minutes, for 14 minutes (7 sets):
Hang Clean, 1-2 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.
B.
For time:
Run, Row or Ski 500m
Rest until the clock strikes 5:00, then…
18-15-12 reps for time of:
135/95 pound Deadlift
15/95 pound Hang Power Clean
135/95 pound Front Squat
Scaling Options:
L3: 115/75 lbs
L2: 95/65 lbs
L1: 75/55 lbs
C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)