Wednesday 11/26/2025

Take 6 minutes to warm up to 70% of your 1RM Hang Clean, then...

Every 2 minutes, for 12 minutes (6 sets of):
2 Position Hang Clean @ 70-75% of 1RM
* Mid Hang, Low Hang
youtube.com/watch?v=n_VIiIyRtI0
youtube.com/watch?v=CC7-rS0C6Zo

* Can be performed as one unbroken complex, or you can reset prior to the rep from the floor.

B.

Against a 2 minute clock, perform as many rounds and reps as possible of:
15 Front Squats (95/65lbs)
15 Bar Facing Burpees
Max *Gymnastics Movement of Choice* in the remaining time.
Rest 60 seconds between sets and repeat for FOUR total sets. On the 4th set, the time extends to 3 minutes.

Gymnastics Options:
-Pull-Ups
-Chest to Bar Pull-Ups
-Ring Muscle Ups
-Bar Muscle Ups
-Toes to Bar

Rx+ Loading:
115/85lbs

* Adjust reps to 12/12 if you are getting less than 45 seconds on your gymnastics movement of choice.