Hang Cleans

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Empty
• 30-second Dead Hang

Strength – Strict Press

• 2 x 5 (45/35)
• 1 x 5 (75/ 55)
• 1 x 3 (95 / 65)
• 1 x 2 (115/ 80)
• 3 x 5 ( work set)

7 min Clean and Front Squat Warm-up

1 RD for Time

• 25 Hang Power Cleans (115/80)
• 50 Front Squats
• 25 Hang Power Cleans

10-minute Warm-up/Set-up

24-Minute Partner AMRAP. (OUTSIDE)

• Max Reps of Kettlebell Complex (35s/25s)
  • 5 Front Rack Squats
  • 3 Hang Cleans
  • 1 Shoulder to overhead
• 200m Run

The Rules

1. 1 partner maximizes reps of the KB complex, while the other runs the 200.
2. The running partner takes over the KB complex, where their partner stops.
   e.g. — If partner 1 completes 1 rep of hang cleans, the running partner takes over on rep 2 of the hang cleans.
3. Partner must be in motion on the 200 before the KB complex can be started and must stop as soon as the 200 is completed.

The goal is to end with the most reps of the KB complex, so keep a running count of rounds. Communication is key.

10-minute Warm-up/Set-up

5 rounds

• 100m, 200m, 300m, 400m, 500 Ski Erg
• 15, 12, 9, 6, 3 Thrusters @ 75/55
• Max 80# Sandbag hang cleans

Three-person workout. Begin the workout with 1 person at each station.
Rotate Exercise when Ski Erg and Thruters are completed
The goal is to maximize sandbag hang cleans while Ski-Erg is working.
Cannot start the sandbag hang cleans until the Ski-Erg is running and must stop when the Ski-Erg is completed.

The goal is to end with the most sandbag hang cleans, so keep a running count.

10-minute Warm-up/Set-up

E5MOM for 25 minutes

• 15 cal Assault Bike or 200m Run
• 1 Round of DT with 80lb Sandbag
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Push Presses
• 1 Round of Cindy
  • 5 Pull-Ups
  • 10 Push-ups
  • 15 Air Squats

8 Minute Warm-up

7 Rounds (U go, I go) – (12min Cap)

• 3 Deadlifts (135/85)
• 3 Hang Power Cleans
• 3 Front Squats
• 1 minute of rest after both partners go

5-minute Transition (starts after all groups are done)

10 Rounds For Time (Partner – Waterfall – 20min Cap)

• Row (250m/200m) or Ski -Erg
• 10 Med-Ball Squat Cleans (20/14)

Partner – Alt E90S Until You Reach 5000m on Rower

• Partner 1
  • Max Row
• Partner 2
  • 9 Deadlift (115/75)
  • 6 Hang Cleans
  • 3 Push Press
  • rest
• Switch at the end of 90 seconds.