A. GENERAL (6:00)
3 sets
20 Jumping Jacks
5-10 Inchworm push ups
5/5 Reverse Lunge + Knee Drive
5-10/side Clam shell raises

B. MOBILITY / ACTIVATION (3:00)
20 Scorpion Stretch

20 Lying Cross body Leg Swings

C1. SPECIFIC (12:00)
Hang Power Clean (focus on bar path between knees and hips)
5 Romanian Deadlifts
5 Dip Muscle Clean
5 Clean "Scoops"
2 x 5 Tempo Hang Power Cleans (Add weight for second set)
Ramp up to hang clean workout weight

C1. SPECIFIC CONT’D
Workout Ramp up
3 sets
20 seconds MAX effort Machine
2-4 Kneeling Jumps / Jump squats

5 sets of 2:00 on, 1:00 off
20/17 Cal Row / 18/16 Cal Ski
Max Rep Hang Power Cleans @ 65%

Score: Reps on Hang Power cleans
TC: 15 minutes
KG: N/A

Scaling Options
Beginner
1:00 Max Cal Row or Ski
Max Rep Hang Power Cleans @ Moderate

Intermediate
18/15 Cal Row / 16/12 Cal Ski
Max Rep Hang Power Cleans @ 65%

3 sets
12/12 Heel elevated Unilateral glute bridge
6/6 RDL Airplane, Supported
-Rest 1-1:30 b/w-

Score: Checkmark
TC: 10 minutes
KG: N/A

Scaling Option
Beginner & Intermediate
As written, reduce load as needed

3 sets
50’ Suitcase Carry, Heavy

Goal: Core & Grip accessory