WARM-UP
2 sets: 5 hang High Pull Clean (35/45 lb) 5 hang Muscle Clean 5 Front Squat 5 Hang Power Clean 1 set: 5 hang power cleans (20%) 4 hang power cleans (30%) 3 hang power cleans (40%) 3 hang power cleans (50%) NOTES
RX 4 rounds for time: 5 Squat Clean (105/155 lb) 20 Hand Release Push-ups 80 Double Unders INTERMEDIATE 4 rounds for time: 5 squat cleans (85/115 lb) 15 hand-release push-ups 50 double-unders BEGINNER 4 rounds for time: 5 squat cleans (65/95 lb) 20 hand-release knee push-ups 80 Single-Unders Post-workout: EMOM 7: 1 hang clean (squat or power) Stimulus & Goals
Competition: 70 min Warm Up: 15 min See Above Workout 1: 15 min Every 1:30 for 8 sets: 3 Hang Power Clean (45-55%) – Above the knee NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 5 sets for load: 3 High Pull Clean 3 high hang clean NOTES
Stretching: 10 min 2 sets: :30 Banded Shoulder Stretch / Side :30 Wrist Extension Stretch / side
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schedule:Monday- Archives
February 2025
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