DYNAMIC WARM-UP
1 set:
:20 jumping jack
:20 lateral skater jumps
:20 double-knee tuck in plank
– Rest :10 between sets.

1 set:
:20 jumping jack
:20 lateral skater jumps
:20 double-knee tuck in plank
– Rest :05 between sets.

1 set:
:20 jumping jack
:20 lateral skater jumps
:20 double-knee tuck in plank
– No rest between sets.

SQUAT WARM-UP
1 set:
5 elbow instep + hamstring stretch/side
5 pause air squats
5 air squats
5 pause front squats
5 front squats

HANG SQUAT CLEAN
PROGRESSION FOCUS
Tall clean Shrug with the shoulders without using the legs, then drop under the bar & into a squat.
Hang clean pull Slide the bar down the thigh, then up the thigh fast while driving through the heels.
Hang squat clean Jump and pull with the shoulders (Hip extension).
Hang squat clean Regripping the hook grip by rolling the bar down to the thumb, then squeezing the fingers over the thumb.

RX

5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (105/155 lb)
– No rest between rounds.

INTERMEDIATE

5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (75/115 lb)
– No rest between rounds.

BEGINNER

5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (55/75 lb)
– No rest between rounds.

1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side