PROGRESSIVE ROWING AND BARBELL WARM-UP
1 set:
30 sit-ups
20 alternating plank reach throughs
10 cat-cow stretches
:30 row (easy pace)

1 set:
10 good mornings (empty barbell)
10 back rack lunges
:30 row (moderate pace)

1 set:
10 hang muscle cleans (empty barbell)
10 back squats
1:00 row (fast pace)

HANG POWER CLEAN AND DEADLIFT WARM-UP
PROGRESSION FOCUS
10 deadlifts Flat back, heels down, and keep the bar close to the body at all times.
10 hang clean pulls Establish the hang position, stand fast and shrug.
10 partial front squats Establish the rack position, elbows stay high as the hips travel back and down to a quarter squat.
10 hang power cleans Establish the hang position, jump, get the elbows through quickly, and receive the barbell in the partial squat.

LOADING UP
3 sets:
5 hang power cleans
5 deadlifts

RX

For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row

INTERMEDIATE

For time:
30 hang power cleans (55/75 lb)
40 deadlifts
400/500-m row

BEGINNER

For time:
30 hang power cleans (35/45 lb)
40 deadlifts
250/300-m row

Every :30 for 10 sets:
2 power cleans
– Must be touch and go reps.

Every :30 for 10 sets:
2 power cleans
– Must be touch and go reps.

2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg