12/28/15 Hang Squat Cleans


12/28/15 Hang Squat Cleans


But God, being rich in mercy, because of the great love with which he loved us, even when we were dead in our trespasses, made us alive together with Christ- by grave you have been saved.   Ephesians 2:4-5

Comp Strength

EMOM 10 mins
1 Hang Squat Clean every minute
Build to a 1RM or work across focusing on form

Machine Strength

Find 1RM Front Squat


10 Min. Work Capacity Test
4 min Row
3 min Pull ups (C2B, Strict, Butterfly, Kipping, Jumping, Ring Rows)
2 min Bodyweight or 2/3 BWT Back Squat
1 min Shoulder to Overhead (135.95)
Extra Work
100 abmat sit ups for time
5 mins doing Splitcember