Friday Group Strength and Conditioning

7 min EMOM

– 1 high hang clean

– 1 hang clean

– 1 high hang clean

All cleans are full squat

Focus on fast feet and even when the bar is empty or light. Increase weight as needed



10-9-8-7-6-5-4-3-2-1 rep rounds for time:


-dumbbell shoulder press (50lbs/35lbs)

-strict ring dips

-hang power cleans (155lbs/105lbs)

Sharing is Caring!