DYNAMIC WARM-UP | 6:00
4 sets:
:20 bike
– Rest :10
:20 good mornings (empty barbell or training bar)
– Rest :10

HANG POWER CLEAN PRACTICE | 6:00

Hang clean pull Push down through the heels, focus on speed through the middle, and pull up with the shoulders.

Partial front squat Have athletes find their rack position and perform a quarter
front squat. Elbows up and hips press back and down.

Hang power clean Jump! Shrug the shoulders to the ceiling and shoot the elbows forward. Land in the partial squat.

WORKOUT PREP | 8:00
3 sets:
6 hang power cleans
6 lateral burpees over the barbell
6 alternating front-rack lunges

RX

Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (95/135 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges (95/135 lb)

INTERMEDIATE

Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (65/95 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges

BEGINNER

Every 5:00 x 5 rounds:
7/10 calorie assault bike
12 hang power cleans (55/75 lb)
10 lateral burpees over the barbell
12 alternating front-rack lunges

Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves