Thursday 04.04.24

Weightlifting
8:00 minute EMOM
Muscle Clean + Hang Power Clean
@ 40%+, increasing loads

% of Power Clean
Conditioning
“Hip Hop Dance Party”

[For Time]

3-6-9
Hang Power Clean 155/105lb, 70/48jkg
Box Jump Overs 24/20”

Rest 2:00 minutes

6-9-12
Hang Power Clean 135/95lb, 61/43kg
Box Jump Overs 24/20”

Rest 2:00 minutes

9-12-15
Hang Power Clean 115/75lb, 52/34kg
Box Jump Overs 24/20”

Time Domain: 9:00-12:00 minutes
Time Cap: 15:00 minutes

Optional Accessories
15:00 minute EMOM
Minute 1: 30 Second Single Leg Medicine Ball Rotational Toss (Right Leg)
Minute 2: 30 Second Single Leg Medicine Ball Rotational Toss (Left Leg)
Minute 3: 40 Second Parallel Rotational Throw Drill
Minute 4: 40 Second Skater Hop and Stick
Minute 5: Rest