Hang Clean and Chipper 1.0

– ZUMBA!! Saturday at 11:00am!! It’s going to be awesome, and Brian’s going to dance in it.
Notice how those are two separate statements? Meet in the main gym!
– The challenge has been issued to the 530am class, and so far only 5 members have stepped up
to the plate. Have you got what it takes to zero in your diet and exercise practices 530? Can it ever
be too soon to start seeing those abs? Take the challenge, put it on the board!

Main Class:
A. Warm Up
500m Row
400m Run

4 Rounds:
8 American KB Swings
6 Hang Power Clean
4 Strict Pull Ups
2 Tall Box Jumps

B. Strength/Skill – Janelle Shafer Clean Program
Hang Clean Complex: 3 Rounds, adding weight, still stays pretty light
2 Hang Shrug
2 Hang Power Clean
2 Front Squat
2 Hang Clean (full)

2-Position Hang Clean – Hang + Below the Knee
3 x 1+1, building

Hang Clean
2-3 x 2-3, between 70-85%, building from last week

Front Squat

C. Prep – Power Clean, build to WOD weight

D. Prep – Push Jerk, build to WOD weight

E. WOD – Chipper
17 min AMRAP
30 Burpees
30 Double Unders
30 Power Clean – 135/95
30 Double Unders
30 Pull Ups
30 Double Unders
30 Shoulder to Overhead – 135/95
30 Double Unders
30 Toes to Bar
30 Double Unders