hanging around

Warm-up
Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"

Front Squat Skill Transfer Exercises
3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)

3x High Hang Clean + 3x Hang Clean + 3x Clean

Strength
Hang Clean & Jerk (2-2-1-1-1-1)
Perform the prescribed number of Hang Cleans) (squat) followed by prescribed number of Jerk(s)

2 Hang Clean and 1 Jerk @ 7/10 RPE Clean and jerk
2 Hang Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8.5/10 RPE Clean and jerk

Pre-MetCon Warm-up
Warm-up
1-2 Sets
1:00 Ski (OR Cardio)
25 Single Under
10 Cuban Press (Light)
-Then-
Build to Power Snatch weight.

1 Set: (at workout pace)
2 Power Snatches (at workout weight)
19 Double Unders

Metcon
Metcon (Time)
7 rounds
7 Power Snatches (115/80)
49 Double Unders

Finisher
Metcon
3 Sets:
10 Single Dumbbell Bulgarian Split Squat (each side)
-rest 60 seconds between-

Accessory
Metcon
3 Sets:
AMRAP 3:00
10 Leg Lifts
20 Runners Crunches (total) (on back single leg tuck)
30 Russian Twists (L+R=1)
-Rest 2:00 B/T Sets

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