26-09-2018
3 minute warm up
- push-ups x10
- squats x10
- burpees x5
- bo staff pass throughs x15
Hang Clean practice
12 minutes AMRAP
- Hang Cleans x 10 @30kg
- beam pull-ups x10
- Med ball slams x15
= 3 rounds
Jump Rope x2 minutes
Unloaded barbell technique drills
Hot damn...
This had me rather destroyed by the end.
First time tackling Hang Cleans( I had been putting it off, due to lack of hip mobility. So I had been drilling it with the unloaded bar for the last few weeks.So today was the day to put that to the test).
Even though it was 12 minutes of hell, it actually went better than I thought it would with the lifts.
3 minute warm up
- push-ups x10
- squats x10
- burpees x5
- bo staff pass throughs x15
Hang Clean practice
12 minutes AMRAP
- Hang Cleans x 10 @30kg
- beam pull-ups x10
- Med ball slams x15
= 3 rounds
Jump Rope x2 minutes
Unloaded barbell technique drills
Hot damn...
This had me rather destroyed by the end.

First time tackling Hang Cleans( I had been putting it off, due to lack of hip mobility. So I had been drilling it with the unloaded bar for the last few weeks.So today was the day to put that to the test).
Even though it was 12 minutes of hell, it actually went better than I thought it would with the lifts.
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