A. Warm Up
Row 20 Cals
10 No Push-up burpees
10 Spidermans each side
Hip Mobility flow to prep for todays hang squat cleans.
Front Rack Mobilisation.
10 Squat Jumps
8 High Hang Squat Cleans with empty bar
8 Plank on elbows to hands
8 Jumping Lunges each
6 Hang squat cleans with light weight
6 Down dog to cobras
6 Squat to stands
4 Hang squat cleans with weight
4 Kick up to handstands on wall or 2 wall walks
4 Shin Hops
Make any final additions to your bar and have it ready with a starting weight.
B: Hang Clean (6x3)
Every 2 minutes for 12, perform 3 squat cleans without setting the bar down.
C: Metcon (Time)
3 Rounds for time:
60 Double Unders
30 Wall Balls
10 Handstand Pushups
Scale x2 for single unders and to regualr pushups if needed.
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