Today our goal is to start with a strength stimulus on the hang squat clean. Challenge the final 2 sets of 3 today to enhance your strength gains of this complex lift! Conditioning will demand a quite different capacity, this will challenge both your local muscle stamina and your cardio respiratory endurance. These 2 movements have high levels of interference, both being squatting based, and therefore create a unique challenge! Scale the loading so that you could do 15 unbroken hang squat cleans if asked to and 21 unbroken wall balls.
1:00 Row
1:00 Bike
3 rounds
________
6 Lateral lunge (3 each)
8 Step back lunge
10 Ground to overhead (toe touch + reach over head)
3 rounds
_________
3 Deadlift
3 Muscle clean
3 Hang Power Clean
3 Front Squat
3 Hang Squat clean
3 rounds
Build load on the barbell each round lightly.
Every 2:00 x 6 sets
Start at 70% 1rm of clean and execute 3 Hang Squat Cleans
Our goal is to build each set in small amounts that allow for optimized technique and a heavy set for the final 2 sets.
RXConditioning
21-15-9-15-21
Hang Squat Clean (95/65lb.)
Wallball (20/14lb.) (10/9ft.)
For time.
Intermediate
21-15-9-15-21
Hang Squat Clean (65/45lb.)
Wallball (14/10lb.) (10/9ft.)
For time.
Baseline
15-12-9-12-15
DB Hang Squat Clean (10/5lb.)
Wallball (6/4lb.) (Indi based height)
For time.
3x:30-1:00 lateral bridge hold each side
