WEDNESDAY

15 Minutes:
Hang Power Clean**(Stall at Knee)
2-2-2-2-2

**These HP Cleans will be done with a complete stop just above the top of the knee. This means you will not be able to use a stretch reflex, and must supply sufficient hip drive to get the bar moving again. Speed, and full hip extension must be used if you plan on going heavier. These sets are progressive, so get heavier each set. Increase the weight intelligently, and you shouldn’t fail on any rep of the first four sets; the last set should be very challenging.


NOT For Time:
5 Times Through Until Complete

10 Ring Rows
10 Weighted Sit-ups (53/35)

*Make the Ring Rows as deep, and challenging as you can, while maintaining solid form, and finishing the reps. Use a Kettlebell for the Weighted Sit-ups, and hold it by the handle so the bottom of the Kettlebell is on your chest while you are laying down, and do your Sit-ups without raising your hips off of the floor to give yourself that extra “oomph”. These will be done without the use of a clock. Consider these two exercises additional strength work, and keep your form as solid, and strict, as possible. Don’t try to blaze through this like it’s “Fran”. :-)