Hang Muscle Clean + Power Clean
work up to heavy 1+2
15 Minutes OTM
1 Pull + 1 Muscle Clean + 1 Power Clean (75% of 1+2)
1 Pull + 1 Muscle Clean + 1 Power Clean
6 Burpees
Make sure you are keeping the legs straight on the muscle cleans and no re-bending the knees! The point is to reinforce the hip extension and importance of the lower body.
Warm-up Flow
Foam Roll
– back
– hips down and arch
– arch and roll
– lats left and right
Band Hip Flexor
-one knee down
– grab the foot
– split squat
– one knee down
15 Air Squats
– focus on twisting into the squat and squeezing glutes at the top
Super Set:
Side Plank on Elbow
– plank
– plank with torso rotation
– plank with lower body
Glute Bridge
