Wanna Hang?

Competition Class

Strength

Skills&Drills

CONDITIONING

5x100m Sled SPRINT 145/95
*start in sprint, slow down ok, do not stop
*rest as needed between efforts

CORE

3 Rounds for Quality
10m Walrus Walk
1min side plank hold w/ reach under & rotate
20 Marching Glute Bridges

 

MetCon

CLASS

10min to find 1RM Hang Clean

4 Rounds
On 4min clock:
Run 400m
AMRAP w/ remaining time
10 Hang Power Cleans 115/75
10 OH Lunges 115/75
10 Push-ups
*rest 1min between rounds