Strength 1
High hang clean
Heavy 2
Strength 2
EOthMOM x 10
Dball carry – 100/60
Optional Cashout/Accessory work
Rotational med ball throws against the wall – 3-5/side switch. 5x.
Weight – no more than 14#
**As you can see in the link, we’ll be doing these hang cleans from the upper thigh. There’s the temptation to dip further down the leg, but think of just the initial dip and drive that we do with the Burgener warm up. Yes, it’s with a full squat, too, Aaron.
The second portion will have you walking back/forth the length of 3 mats carrying the dball at your chest. We’ve done holds recently with the dball at your belly. Let’s get that bad boy up higher, but keep standing tall as you will be tempted to lean back. This is every other minute, so you’ll do the carry 5 times. There’s no rush. As we did with the KB presses, the movement should be smooth and intentional. Learn to breathe with the weight on your chest.