WARM-UP -
2:00 Machine
-into-
2 sets (empty bar)
5 Clean Grip Deadlifts
5 High Pulls
5 Hang Muscle Cleans
5 2in Drops
- into -
2 sets (empty bar)
2 Power Cleans
2 Hang Power Cleans (below
the knee)
2 Hang Power Cleans
STRENGTH -
1 Power Clean + 1 Below the
Knee Power Clean + 1 Hang
Power Clean
- Complex is completed
unbroken
- Work up to a heavy
complex in 10-12 minutes
WORKOUT PREP -
2 sets:
3 Dumbbell Deadlifts
3 Hang Dumbbell Power
Cleans
3 Dumbbell Push Press
5/4 Calorie Air Bike
*Build in weight
WORKOUT - Kanga Bangas
Freedom (RX’d)
5 rounds
12 Dumbbell Deadlifts
(50s/35s)
9 Dumbbell Hang Cleans
(50s/35s)
6 Dumbbell Shoulder to
Overhead (50s/35s)
15/12 Calorie Air Bike
(KG conv: 22.5/15 DBs)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Hand Smash w/
lacrosse ball (each side)