Hang Squat clean
Warm Up
General
3 minutes @easy Machine
Mobility
T – Spine
Specific
Pull:
-3 Clean lift offs (floor to above the knee)
-3 clean pulls
Reception:
-3 Tall muscle cleans
-3 Rack deliveries
-3 Tall power cleans
-3 Front squat
-3 Tall squat cleans
Gymnastics
Hang Squat clean
3-2-2-2-2-2
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
TC: 12 min
Score: Weight
Scaling Options
Beginner 6×2 @moderate across
Advanced
Clean & Jerk From Blocks
Barbell start just below the knees
1 x (3+1) @60%
2 x (2+1) @70%
3 x (2+1) @80%
Rest 2-3 minutes between sets
Workout
6 rounds
15 Power clean@ 40/30 KG
25 Air Squats
7 C2B Pull Ups
Score: Time
Scaling Options
Fit
15 Power cleans@ empty bar
15 Air Squats
5 Ring Rows
SC
6 rounds
15 Power clean@ 40/30 KG
25 Air Squats
7 Pull Ups
Score: Time
RX+
6 rounds
15 Power clean@ 40/30 KG
25 Air Squats
7 Bar MU
Score: Time
Accessory
3 Rounds
15/12 Cal Echo Bike Sprint
30 Walking Lunges
Rest 45sec
GO HARD
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