CLEAN
Weightlifting
Hang Power Clean (1×1)
Metcon (AMRAP – Rounds and Reps)
12 Min Ladder
2-4-6-8-10-12…
Hang Power Clean
Wall Ball 9/7KG
2-4-6-8-10-12…
Hang Power Clean
Wall Ball 9/7KG
Notes
HPC: Medium heavy weight, could be anywhere from 60-70% of your heavy single.
1 Hang Power Clean
Build up to challenging weight which allows smooth technique and control of the bar.