Preparation: Warm-up of your choice…(note movements used and time in your comments)

Focus :  Hang Clean Ladder to 110#. Then 1 round of max reps at 110#. Finish with 3 rounds of 5 hang cleans at 95#. Rest just enough to get through the sets unbroken.
Back Squat: 1 Round of 20 Squats at 110#
Push Press: 8 Repetitions at 80#. 7 Repetitions at 90# 5 Repetitions at 105#
Pull-ups: 1. 3 Rounds of 6 Arm Scissors, 3 pull-us.  Rest 60 seconds. Then perform 7-6-5-4-3 pull-ups.

Finish: Row: 4 Rounds of Assault Bike Sprints 40 seconds at full sprint followed by 1 minute of A. Plank B. Dead Bug C. Hollow Rock D. Sit-ups

1 comment
  1. stellaguinness said:

    Used 85 pounds for the hang clean. Unfortunately, I need lots of work regarding this movement, did my max representatives at 85 pounds, reaching seven. Did the three rounds with 95 pounds, really focusing on form.
    Back squat, that went fine.
    Push press. Was able to do 80 pounds, 90 pounds, and then had to stop at 95 pounds as again I needed to work on form.
    Pull ups, six Macs. The rest were fine.
    Bike sprints went well. As well as the dead bugs, playing, and hollow rocks.


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