Hang Clean and Pull Ups
1/24/15

Announcements:
1) Zumba Saturday at 11:00!!
2) Yoga Saturday at 10:00!!

Main Class:
A. Warm-Up
     Row 500m
     +
     3 Rounds
     10 KB Swings
     10 KB High Pulls
     10 KB Goblet Squats
     +
     Hang Clean Complex x 3
     3 x Hang Shrug
     3 x Hang Power Clean
     3 x Front Rack Catch
     3 x Front Rack Drop
     3 x Hang Clean

B. Strength:
     Hang Clean – 2-3 sets x 2-3 reps 65-75%
     2 Position Clean – (Hang, Below the Knee) – 5 x 1+1 @75-85%
     
C. Strength II:
     Front Squat –
     5-1-1-1-1-1 @ 20-40 pounds heavier than your sets of 3 from 2 weeks ago.

D. WOD:
      8 min AMRAP
      5 Hang Power Clean -135/95
      10 Air Squat
      15 Pull Ups/Ring Rows