a. Hang Power Clean
-Use the above sets to find your heaviest hang power clean for the day.
General warm up then work to a 15 minute time cap
b. 3 rounds for time:
20 db box step-ups (24/20)
-Guys use a pair of 15kg db's girls use 8's, from the hang position. Alternate left and right leg step-ups. The reps must be clearly stood up with one leg on the box (ie. full leg extension) before placing the other foot down for the reps to count.
Scale the weight down to prioritise that aspect of the movement. Scale the toes-to-bar to a hanging knee raise or v-up.