Tues, 10/30/2018

October 29, 2018

 

 

Hang Power Clean

Build to heavy set of 3

 

"Hangman"

For Time: 
21 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Lateral Barbell Burpees
50 Double Unders

 

L2
Scale Options:
DU - 50/35/25 or 200/150/100 Singles
Reps -  15/9/6

 

L1
15 Hang Power Clean (MB or bar)
15 Burpees
100 Singles
9 Hang Power Clean
9 Burpees
75 Singles
6 Hang Power Clean
6 Burpees
50 Singles

 

Notes:

Whenever we do a two-part, strength biased day, we try to keep the movement completed in the first part consistent with the major focus of part two. This uniformity across both portions allows coaches to better teach and manage the hour and gives athletes less to focus on, increasing their ability to make significant changes on that one thing. Today, our focus is the hang power clean. Athletes will begin the day by building to a heavy set of 3. Heavy vs. 1RM means that athletes are challenging themselves, while still looking to move exceptionally well. Within the workout, we’re looking for a weight that athletes could complete 21+ repetitions unbroken when fresh. For the first set today, athletes should be able to complete the 21 repetitions in 2-3 sets maximum.

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