Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean
Build over the course of the 10 sets to today’s heavy complex

Then…

Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Assault Bike or Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Post weights to comments

thu 29-11.jpg

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