Tue May 13 "Hang Up"

Move

1) Hang Power Clean: 4 x 3 Building

2) AMRAP 10

5 Dumbbell Power Cleans
7 Knee Raises
30 Second Rest

Train

1) Hang Power Clean

4 x 3 @ 78% -83% 1RM Power Clean

2) Hang Up

AMRAP 10

10 Sandbag Cleans @ 100/70
10 Toes to Bar

Stimulus

1) You will be performing 4 sets of hand power cleans. For all three reps, perform then unbroken. Aim to start the first set at 78% and either maintain or build slightly in weight. Do not exceed 83% of your 1RM Power clean.

2) This is a quick workout with a heavy sandbag. Your grip on the bar will be affected by the sandbag cleans. Keep your back well set with the cleans and use an aggressive drive with the hips. The bag must get to the shoulder and have legs fully extended before dropping the bag in front of you.

Extra Credit

EMOM 10
2 Snatches Building