3 Hang Power Cleans, pick load
* Every 1 min for 6 mins.
– Build in load to heavier than workout weight.
5 rounds, 2 mins each, for max reps of:
20/16 Row Calories
max reps in remaining time Hang Power Cleans, 115/75 lbs
* Rest 2 mins
Intended Stimulus
✔ 10-15 reps per set.
✔ Row in 1:15 or less; hard effort.
✔ :45+ for hang power cleans.
✔ Light-to-moderate load for quick cycling.
✔ Hang onto the bar! No more than 1 break per interval.
Movement Scaling Options
Rowing | Distance, substitutions
Hang power clean | Load, dumbbell options
Stretching & Campfire
1 set:
:30 palms down forearm stretch/arm
:30 palms up forearm stretch/arm
:30 butterfly stretch
:30 single-leg seated forward fold/leg
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