Every 2:00 for 3 sets High hang squat clean + low hang squat clean
Every 2:00 for 3 sets High hang squat clean + squat clean
4 rounds each for time , rest 1:30 between
65 DU
12 DBL DB power cleans
16 DBL DB Box step ups 24/20, 50/35
Program Notes:
Your squat clean complex is working out of two hang positions with the intention of becoming more proficient on hip scoop/finding the pocket position. You’re then going to apply that pos. Work from the floor
of giving you some practice on getting knees out of the way of the bar to get to a clean pocket position. No running today due to rain forecast, so were subbing for dubs to paired with your grip and single leg work
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 95 DU
Intermediate: 35/25
Scaled: 30/20, SU
Beginner: 25/15, SU
Longevity:*** if needed, kipping, risk vs. reward moves