Warm-up

We will have 10 minutes to warm up then we will start The Hang Power Cleans
Warm up:
Row 250m, 20 Air Squats

Barbell Warm up:
3 Rounds
- RDL
-Strict Press
-Front Squat

Position Stretches
- Starting Position (Barbell on Quads)
- Receiving Position (Front Squat)
 *Yes we know it is a Hang Power Cleans.

Weightlifting

Hang Power Clean (8' to Establish a Moderate to Heavy 1 Rep .)

The Hang Power Clean will start at the Hip and can not go lower than the knee. You Must catch the barbell in the Power position and NOT a squat. Work up to a Moderate to Heavy HPC for the day. Be smart and hit good positions. If it looks like crap do NOT add weight.

Metcon

Metcon (Time)

Partner WOD
30-20-10
Front Squats (95#/65#)
T2B
10-20-30-40
Step ups with med ball (24"/20") (20lbs/14lbs)
Broad Jump
Cash out: 300 Mountain Climbers

Scale as needed. Weight needs to be light.

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