X-Fit : 29/11/18 - Hang Power Clean DM / Increase Load 20-15-10


Warm Up : 3 Rounds 

(High lighted = novice)

Hanging Pulls x 10 

Hanging Muscle Clean x 10 

Front  Squats x 5

Hanging Power Clean x 5    

Tall Squat Clean x 5 


A.Hang Power Clean - Take 10min to build to a daily max 

 

Novice Lifters

Hang Power Clean x 3-4reps - Practice 


B. Metcon

20s

STOH @ 40/25kg 

Hang Power Cleans @ 40/25kg

Box Jumps 24/20”


15s

STOH @ 50/35kg

Hang Power Clean @ 50/35kg

Box Jumps 24/20"


10s

STOH @ 60/40kg

Hang Power Clean @ 60/40kg

Box Jumps 24/20"