9/3/2021

STRENGTH
3-3-3-3
Hang Power Clean*
*Start Moderate and build to Mod-Heavy.

WORKOUT
FOR TIME*
50 Hang Power Cleans (155/105)
100 Up-Downs
1200m Run
*Complete in any order and break into reps or
sets as needed

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME*
100 Hang Power Cleans (155/105)
150 Up-Downs
1200m Run (together)

9/2/2021

WORKOUT
FOR TIME
24 Single DB Box Step-Up (24/20)*
50 Alt. DB Snatch (50/35)
24 Single DB Box Step-Up
*DB Can be held anyway above the waist.

POST-WORKOUT STRENGTH
FOR QUALITY
10 Alt. DB Turkish Get-Ups (Athlete Choice)*
30 DB Slides
10 Alt. DB Turkish Get-Ups
*Athlete may build or stay at the same
weight across all reps.