Main Site: Tabata style Hang Clean 20sec; 10 sec off; Push Press 20 sec; 10 sec off Workout
- WARM UP A. Mobility
- Ball: Shoulder Internal Rotation
- Rack: Calves
- Band: Shoulder External Rotation B. Dynamic Warm Up
- Parrallette Handstand Hold, 10:20×10
- Parrallette Shoot Throughs, 10 reps
- Ring Support, 10:20×10
- Hanging Leg Raise, 50 reps C. Burgener Warm Up & Skill Transfer Drills
2. WOD
8 rounds for max reps of:
- Hang power clean (115/85#), 20 seconds
- Rest 10 seconds
- Push press (115/85#), 20 seconds
- Rest 10 seconds
Score: 50 hang cleans; 42 push presses
Notes: Started out trying to get 8 per round. Remember not to power clean the bar on the first rep of the hang cleans. Overall, I'm happy w. this workout. I pushed myself pretty hard.
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