Friday December 27th

Warm Up:
3 Rounds:
6 Lunges
15 Russian Kettlebell Swings 53/35
5 Empty Barbell Hang Power Cleans
5 Empty Barbell Front Squats
100m Run/Row

Hang Power Clean
Use the heaviest weight you can for each set.
Rest as needed between sets.
–Coaches Notes–
Quality is the focus for the day. Hang Position Cleans can be way more beneficial for full movements than most people think. It works the finishing pull, getting to that full extension, and also the timing of the overall transition. So you might pick one of those sections to focus on most when going through these sets. You should be working in the frame of 75%-80% OF YOUR HANG CLEAN 1RM not your full clean from the ground. If you aren’t sure the max then just stay in that moderate weight zone to work on the quality.

Extra Optional Cardio WOD10 min EMOM
3 Burpees+4 Air Squats+25m Run
–Can you make it all 10 rounds??-

**Optional Accessory Work**
Option 1:
Glute Bridges
Use either a barbell or DB/KB
Rest as needed between sets.
Option 2:
30-40 Quality Reps
These are for QUALITY. Use either rings or a bench. Even using a band for the rings make sure you stay in good positions.
Rest as needed between sets.