#hang squat clean

Every Minute on the Minute for 10 Min:

As we warm in the initial sets, the pausing hang squat clean takes place in the bottom of the receiving position (full squat).

Set #1 – 1 Pausing HSC + 1 HSC @ 50% of 1RM Clean

Set #2 – 1 Pausing HSC + 1 HSC @ 55% of 1RM Clean

Set #3 – 1 Pausing HSC + 1 HSC @ 60% of 1RM Clean

Set #4 – 1 HSC @ 65% of 1RM Clean

Set #5 – 1 HSC @ 70% of 1RM Clean

Set #6 – 1 HSC @ 75% of 1RM Clean

Set #7 – 1 HSC @ 80% of 1RM Clean

Sets #8-10 – Build to a Heavy Hang Squat Clean for the Day.

BeachFit will do:

EMOM 10

4 KB Deadlifts + 4 KB Plyo Squats + 4 KB Swings 

WOD:

#under the lights

Ascending Ladder for 8 Minutes:

3 Hang Squat Cleans (95/65) *Scale to Front Squats or KB Goblet Squats, 3 Toes to Bar  *scale to hanging knee raise or ab mat sit up

6 Hang Squat Cleans (95/65), 6 Toes to Bar

9 Hang Squat Cleans (95/65), 9 Toes to Bar

Continue to add (3) repetitions to each movement until time is called.

CASHOUT:

#body armor

3 Giant Sets:

12 Double KB Front Rack Step Ups, 20″ (Video)

24 Glute Bridges (Video)

Rest 1-2:00 between sets.