Oct 4, 2017

Thursday 2017.10.5


Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
3XBurgener Clean warmup
Progress to working load


Hang Power Clean
“Hang” means you initiate the movement from above the knees and “Power” means you receive the bar in a partial squat. Cleaning from the hang is less technical than the full clean, and a great way to develop explosive power. Work on technique and only use as much as you can handle for five sets of five solid repetitions: drive through the heels, speed through the middle, big shrug, and fast elbows with a solid rack.

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