This Saturday, you will complete 5 sets of 2 hang squat cleans. Initiate your set of 2 at approximately 75% of your 1RPM, progressively increasing the weight. If you excel at pulling under a barbell, aim for a heavy load to establish a max for the day. If not, choose a challenging but manageable weight for practicing pulling under.

 

 

If going heavy is a challenge, opt for a lighter weight and increase reps in each set for a good technical day. Allow a 5-minute rest between sets; if you don’t require this rest, it indicates you’re not lifting heavy enough. Up to 6 barbells can be on the platform, and we’ll be sharing bars. Ideally, partner with someone of similar relative strength.

 

 

See you all on the zoom, in group classes or in the open gym.

Cheers,
Big Cat

 

Warm up

3 rounds, 1 min each:

– Shoulder tap + shoulder tap + push-up
– KB swing
– PVC front squat

Then

Hang squat clean warm up (PVC pipe/light bar)

2 rnds / 5 each

– Deadlift
– Hang high pull
– Hang muscle clean
– Hang power clean
– Front squat
– Hang squat clean

Tech

-Hang Squat Clean

WOD

Hang squat clean 2-2-2-2-2

 

Cool Down