Warm Up
3 Rounds
8/6 Cal Row- 8 Up-Down Step Ups-10 Good Mornings
Into…
3 Rounds( w/ empty barbell)
5 RDLs -5 Hang Muscle Cleans- 5 Hang Power Cleans- 5 Box Jumps (build in height every round)
Skill
For Load: 3×3* Hang Power Clean
*Goal is heavier than the final set of loading in the workout.
Workout
For Time*
15-12-9 Hang Power Clean (95/65)|(65/45) Box Jump (24)
into…
12-9-6 Hang Power Clean (135/95)|(95/65) Box Jump (30)
into…
9-6-3 Hang Power Clean (185/125)|(135/95) Box Jump (30+)
*Heights are same for all athletes. Goal is three increasing heights for the Box Jump.