News
- Yoga has been moved to 9:30am, Sundays! All are welcome, including non-members, to join us for an hour of self care and restoration.

Warm-up

Hang Clean warm-up + mobility

Skills
EMOM for 12 Minutes
Hang Clean Variations
1-4: 2 Hang Muscle Cleans
5-8: 2 Hang Power Cleans
9-12: 2 Hang Cleans

Conditioning
3 Rounds 5 Minute AMRAPS
30/24 Calorie Row
in remaining time
AMRAP of…
7 Burpees
5 Cleans (choose one of the 4 weights from your hang clean sets)

Finisher
4xME Stiff Leg Deadlift @ heaviest hang power clean double