Thursday, 20 April

SKILLS AND DRILLS

WARM UP

HIGH HANG SQUAT CLEAN

5 X 3 starting light and working to around 45-55% of 1RM focusing on dropping quickly and a good receiving position, on 3:00

SQUAT CLEAN COMPLEX

5 x 1 [1 squat clean + 1 hang squat clean + 1 high hang squat clean] beginning at 65-70% and working heavy, on 3:00

GHD SIT UPS

Familiarization for those new to the movement, then

EMOM 5, 10 GHD Sit ups