During strength you’ll be working up to a heavy 3 rep hang clean. You may put the bar down but only if you immediately pick it back up between lifts. New lifters and those not yet using heavy weight should keep the bar off the ground between sets to work grip, and upper back strength. For conditioning you’ll be doing 4 rounds for time while using a moderate to heavy barbell, reps should be singles for most, but they should be fast singles. Scale pull-ups to banded strict or ring rows today. If you have any double unders in you at all, you should go for the 20 per round, I mean….it’s only 20.

Hang Clean


4 rounds For Time
5 Power Cleans (185/125)
10 Pull-ups
20 Double Unders



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