WM

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Trigger/Warm-up/Mobilise/Activate

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1) Hang Power Clean

3-3-3-3-3 (Count sets with a load of >80% of 1RM)

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Score = Load

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Then…

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2) Complete 5 Rounds of the following for time:

8 Hang Power Clean (70 kg / 42 kg)

300 Run

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Time Cap = 12 min

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Score = Time or Time Cap Plus 1 Sec per Rep Missed

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3) Take 5-10 min to Practice HS’s (freestanding/at wall/piked hold – choose appropriate scaling)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Nothing better than some hang power cleans and 300m runs to get the body warmed up for the day, even if it is bit chilly outside at 5:15am.