S&C 05/16/2023

Grit Strength and Conditioning – Strength & Conditioning

Hang Clean (1 EMOM for 8 Minutes)

Stand up with barbell first before going into hang. Hang can be anywhere above knee.

* Warm up to 55-65%, then start EMOM. Build each set or every other set.

* Record heaviest successful lift

Modify to hang power clean + front squat, if needed.

Metcon (AMRAP – Rounds and Reps)



3 Squat Cleans (185/135)

1 Rope Climb

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