Novice
Hang Power Clean
5 x 3 ( at same weight for all sets)
Advanced
Hang Squat Clean
3-3-3-2-2-1
(try to add weight each set)
Fire Breather/Competitor
Hang Squat Clean Thruster
2-2-2-2-2-2-2
try to add weight each set
WOD
Elizabeth
21-15-9
Power Cleans @ 135/95# (FB=squat cleans)
Dips
Scale weight as needed.
Hang Power Clean
5 x 3 ( at same weight for all sets)
Advanced
Hang Squat Clean
3-3-3-2-2-1
(try to add weight each set)
Fire Breather/Competitor
Hang Squat Clean Thruster
2-2-2-2-2-2-2
try to add weight each set
WOD
Elizabeth
21-15-9
Power Cleans @ 135/95# (FB=squat cleans)
Dips
Scale weight as needed.
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