''Hang Power Clean EMOTM & Work Capacity 102'' Workout
Warm-up Drills (05.02.2012)
Run 800m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups
15 x Air Squats
-Sumo Squats
-Shoulder Mobility**
-Inchworm/Cobra Stretch
-Calf/Soleus Stretch
''Hang Power Clean EMOTM'' (05.02.2012)
Every minute on the minute for 12 minutes work on challenging sets of heavy Hang Power Cleans x 2 reps each. Focusing on both technique and the transition between reps will be critical today.
85# total reps 24
''Work Capacity 102'' (05.02.2012)
Complete as many Reps as possible during each work interval:
2:00 x Wallball 20lbs - 26
2:00 x Single-unders - 155
1:30 x Wallball 20lbs - 23
1:30 x Single-unders - 111
1:00 x Wallball 20lbs - 20
1:00 x Single-unders - 65
:30 x Wallball 20lbs - 10
:30 x Single-unders - 52
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