Workout of the Day

Fitness Level 1

A. 10 minutes of Clean Technique Practice
- Progressions
- High Hang Cleans with bar (increase weight if movement feels good)

B. Five sets of:
3 Front Squats 
Rest 2 minutes

C. Core Work (Level 1 and 2)
3 Sets x Sit-Ups
3 Sets x Hip-Lifts
3 Sets x 30-60 second Plank
3 sets x 30-60 second Arch Hold

Fitness Level 2

A. Six sets of:
1 High-Hang Clean + 1 Hang Clean + 1 Hang Clean (below knee)
Rest 90 seconds

B. Three sets of:
5-10 unbroken Hang Cleans @ 60% 1-RM Clean

C. Front Squat
Set 1 – 6 @ 70
Set 2 – 4 @ 75%
Set 3 – 2 @ 80%
Set 4 – 6 @ 75%
Set 5 – 4 @ 80%
Set 6 – 2 @ 85%
Rest as needed

 

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