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STRENGTH

Hang Squat Clean (10 min to est 1 Rep Max)

Rest 4 min

“Dirt Nap” HSC LBB (Time)

“Dirt Nap”

3 Rounds:

15 Hang Squat Cleans

15 Lateral Barbell Burpees

*15 min Time Cap

RX+-115/85#

RX -95/65#

50-59 -65/45#, step over bar

60+ -45/35#, just burpees

Basics-3 Rounds, 7 reps., PVC or BB, Just Burpees
DESCRIPTION

We’ll prepare for the Hang Squat Cleans in our conditioning piece by building to a heavy single beforehand.

In this couplet, we have a short-range sprint effort

We are looking for this workout to take 4-10 minutes

HANG SQUAT CLEANS

Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets

Barbell weight selection is the most important piece of getting the right stimulus

Choose a weight that you are confident in completing with just 1 break during the workout

If you’re on the fence, go with the lighter option and cycle big sets

LATERAL BARBELL BURPEES

For the lateral barbell burpee, you can jump-up or step-up out of the bottom

A two foot takeoff over the bar is prescribed

You do not have to stand to full extension when jumping over the bar