11.May.2016

A. hang clean progressions/positions

B. HC complex every 90sec for 9 sets: 1 high hang power clean (above mid thigh) + 1 hang power clean 1" above knee) + 1 front squat
(start moderate, build each minute as technique and speed allows)

C1. 4x12 KB front rack walking lunge steps (HAP)
*rest 30sec
C2. 4x7 strict barbell press (HAP)
*rest 30sec
C3. 4x5-7 jumping pullups @31X1 tempo
*rest 90sec

A. hang clean progressions/positions

B. HC complex every 90sec for 9 sets: 1 high hang power clean (above mid thigh) + 1 hang power clean 1" above knee) + 1 hang squat clean (1" above knee)
(start moderate, build each minute as technique and speed allows)

C1. 4x12 KB front rack walking lunge steps (HAP)
*rest 30sec
C2. 4x7 strict barbell press (HAP)
*rest 30sec
C3. 4xAMRAP strict pullups  
*rest 90sec