Monday 130818

Hang Clean (Above Knee) + Clean

1-1-1, 3x1 

Athletes with an established 1RM clean should start around 83%. Build over the first three sets to a challenging but manageable weight, and repeat for three more sets


For Total Reps: 

2:00 Hang Squat Clean Thrusters, 135#/95# 

2:00 Rest 

1:30 Hang Squat Clean Thrusters, 135#/95# 

1:30 Rest 

1:00 Hang Squat Clean Thrusters, 135#/95# 

1:00 Rest 

0:30 Hang Squat Clean Thrusters, 135#/95# 

GEAR: 2


Extra Work: Prehab Circuit 3

EMOM 12, alternating: 

a) Bike 0:45 @ 6 

b) 10 Alternating Kettlebell Z Press (5/side) 

c) Triplanar Pigeon, 0:10/position 

d) 16 Cossack Squats, alternating