Cleans 15-20 min 5 sets 3 Below The knee Muscle Cleans Then... Build to moderate weight for the day (5 sets) 1 Below the knee hang power clean + 1 Power Clean (NOT TOUCH AND GO) Scoring: Checkbox Metcon 10-9-8-7-6-5-4-3-2-1 (10 min cap) Push Press (115/75) Toes to bars
Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Airsquats 10 V-ups 3/Side WGS Wrist...
Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf...
Hang Squat Snatch 6 Sets 3 Low Hang Snatch (from below the knee) @70-75% 1RM Snatch *Go from the top down. Focus on bar path. **Rest as...
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