Warm up- Start together at 5 after
8 minute Emom
Odd minutes 30 seconds bike
Grab a bar
0-2 Minutes 10 Front squats
2-4 Minutes 10 Power Position Power Cleans
4-6 Minutes 6 Hang position power cleans, pause in the catch then front squat
6-8 minutes 6 Hang position squat cleans
Hang squat clean 3-3-3-3-3-3-3 reps
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The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
8 Dumbbell Thrusters
1 50m sled push
8 Toes to Bar (sub 10 knees raises or 15 sit ups