Hang Power Clean
Warm Up
2 Rounds
200m Run
10 Sit ups
10 Russian KB Swing
Mobility
- 5/5 World Greatest Stretch
Specific
2 Sets
5 Deadlift
5 Hang Power Clean
5 Front Squats
5 Hang Squat Clean
Weightlifting
Hang Power Clean
3RM
Workout
RX
21 – 15 – 9
Front Squat**
400m Run
1 min Rest
** 21 – 70/50 Kg
** 15 – 80/55 Kg
** 9 – 90/62.5 Kg
RX+
BB – 80/55 Kg
BB – 90/62.5 Kg
BB – 100/70 Kg
SC
BB – 60/40 Kg
BB – 70/50 Kg
BB – 80/55 Kg
Fit
BB – 50/35 Kg
BB – 60/40 Kg
BB – 70/50 Kg
Or an appropriate load for the athlete. Weight has to increase every round.
Extras
Core
30-20-10
V-Ups
15-10-5
Turkish Get-Ups
Post Chain Accessory
3 Sets
15 Weighted Hip Extensions
30 Sec Banded Y Iso Hold
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