BRING A FRIEND DAY
Part 1: Hang Clean Complex – 2 Clean Deadlift, 1 Hang Clean Pull, 1 Hang Squat Clean. Build through 5 sets to a heavy set. Rest 2+ min
Part 2: AMRAP 12 – 12 DB Hang Cleans & 12 DB Box Step Overs.
RX 50/35, L2 40/25, L1 30/20.
Notes: Stimulus – Leg Endurance.
Part 1 – newer athletes should stay lighter and work on form. Experienced athletes work on speed under bar and not pulling early. Part 2 – Box step overs will get heavy fast, choose a weight that is challanging on the cleans but able to do in 1 or 2 sets.