22.11.27

INTENDED STIMULUS

Build to a heavy 3 reps for both the hang power clean and hang power snatch.

Athletes have 24:00 to complete all 10 sets. Have athletes complete the hang power snatches in the first 12:00 and then the hang power cleans in the final 12:00.

Athletes should start their hang power cleans where they finished their hang power snatches.

ALL LEVELS

5 sets for load:
3 hang power snatches

5 sets for load:
3 hang power cleans

SKILL WORK

Post-workout:
Accumulate:
30 strict weighted pull-ups

STRETCHING

2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side

WHITE BOARD BRIEF

Target load Heavy 3 reps

Today is a fun twist on a heavy day. We’re going to work on both the hang power snatch and hang power clean.

The goal is to build to a heavy 3 reps for both movements.

This workout will take place on a 24:00 clock which means you have 12:00 to complete 5 sets of each. You will need to perform a new set roughly every 2:30.

Take your time and focus on moving as best as you can in your earlier sets so those movement patterns transfer over to your heavier sets.

Once you complete all 5 sets of hang power snatches, go right into your hang power cleans. You should be able to start your first set of hang power cleans where you finish on the hang power snatches.

Let’s have some fun and lift something heavy!