Christine Girard reviewing the hang clean.

WARMUP 

• banded leg series plus ankle
• Tere major ball release and pec 1 mim per area
• 3 tempo push ups 3/0/3
• 10ps walking lunges come up on toes
• 2x banded squat holds 20 secs on wall… pin shoulders to wall
• 5 target burps

Techniques .. review hang clean 

FUN FUN FUN TIME CAP 30MIN??? ISH
4:00 Mins work/2:00 Mins rest
Start each round with a 200m run, then get as far as you can before the mandatory 2 minute rest.

Continue where you left off on your previous round.

3 Rounds:
21 Hang Power Clean 95/65
15 Front rack position backward lunges 95/65
9 Burpee Pull-ups

SCALED 

4:00 Mins work/2:00 Mins rest
Start each round with a 200m run, then get as far as you can before the mandatory 2 minute rest. Continue where you left off on your previous round.

3 Rounds:
15 Hang Power Clean @ manageable weight
12 Front Rack Position backward lunges @ manageable weight
9 Burpee Ring Rows