Sunday is lifting day, and you guessed it right, bring your coffee and stories to share with your lifting buddies. You will be working on hang squat cleans. Use your hour to focus on one piece of movement you want to work on.

Warm-up: Part 1

2-rounds 1 minute each of:


Hip swings

Goblet squats

Warm-up: Part 2 (PVC/EB)

3 clean pulls (deadlift the bar to the hips)

3 clean high pulls

3 muscle cleans

3 front squats with hook grip

1 hang power clean

2 hang squat cleans


Build squat clean


Hang squat clean 3-3-3-3-3-3-3 reps

We will rest 3 minutes between sets.


30-seconds each side of:

Leg swings

Quad stretch

Dragon pose

Pigeon pose

Child’s pose

Downward dog