July 27, 2022


Hang Clean (Weight)
Hang Squat Clean + Front Squat

Spend some time reviewing the mechanics of the Hang Squat Clean with an empty barbell. Focus on footwork and moving feet from "jumping" position to "squatting position" while pulling under the bar.

***Allow athletes 10-12 minutes to work up to a moderate Hang Squat Clean + 1 Front Squat for the day, this is not a max effort lift

Metcon (AMRAP – Rounds and Reps)

12 Hang Squat Cleans (135/95)
15 Stationary Dips

L2- (95/65) push ups
L3 (75/55) aussie bar or box push ups

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