Hang Glider

Apr 8th, 2021

Category: Uncategorized

Hang Glider

Chuck

Warm-up
Burpee Break Down

Then

2 Rounds
40s on|10s off
-Cuban Press
-Front Squat with 3 Second Pause
-Strict Press With Feet in Split Jerk Landing Position
-Kneel To Squat Jump*

*Can Sub a Tuck Jump

Mobility
Trap Smash
Moon To Sky

Strength
E2MOM14
Squat Clean and Jerk
1. 3 Reps @ 65%
2. 3 Reps @ 65%
3. 3 Reps @ 70%
4. 2 Reps @ 75%
5. 2 Reps @ 80%
6. 1 Rep @ 85%
7. 1 Rep @ 90%

WOD
5 Hang Power Cleans 135|95
5 Burpee Lateral Jumps
10 Hang Power Cleans
10 Burpee Lateral Jumps
15 Hang Power Cleans
15 Burpee Lateral Jumps
20 Hang Power Cleans
20 Burpee Lateral Jumps

Level 2- 115|75
Level 1- 75|45
RX+ – 155|105
ADV – 185|125

Extra Work – Conditioning
@ 60-70%
3 Rounds
1k Run
70|50 Cal AB
1k Row/ Ski