Tuesday March 20


Workout of the Day

Warmup

Dynamic Stretch

+

2 sets: 
10 Hang Power Clean & Jerks (set 1 empty barbell, set 2 workout weight)
15 Calorie Row

Part 1

Hang Power Clean
3-3-3-2-2-2-1-1-1

Perform a set every 90 seconds

Loading Guidelines: 
Sets 1-3: 3 reps @ 60-70%
Sets 4-6: 2 reps @ 75-85%
Sets 7-9: 1 rep @ 90%+

Only continue adding weight if your technique and receiving position are solid
If new to this lift, perform 9 sets of 3 reps, building to a moderately challenging weight

Part 2

27-21-15-9 reps for time: 
Hang Power Clean & Jerks (95/65)
Calorie Row

Post results to SugarWOD. 

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