GFB Fitness

Noah Sager

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January 8, 2019

Todays workout consists of hang power cleans and some burpee box jump overs. When you see this workout, you should think LEGS! These are the primary movers in both of these movements. Sure the hang power clean requires a lot of musculature, but the legs are the biggest helpers in driving that bar up. So really think about jumping the bar up when doing those cleans!

 

1. Warm-up
5:00 bike, run, or row
-then-

3 rounds

10 hang muscle cleans with an empty bar

30 single-unders

5 up-down dogs

 

2. Workout
3 rounds for time
15 hang power clean, 185/125
15 burpee box jump over, 30/24

 

3. Cool-down
5:00 easy bike, run, or row

 

4. Accessory
Every 5:00 x 3

100m Double KB front rack carry (HEAVY)

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