Friday, January 13, 2017


Hang Clean
3-3-3-3-3, ascending

This is a hang SQUAT clean. All three reps should be performed without putting the bar down. Please use this opportunity to work on your hook grip!

Less experienced athletes should concentrate on starting from a higher hang. This helps to:
• maintain a more vertical torso start position, to avoid thrusting the hips forward
• ensure the bar has proper placement before executing the second pull
• allow more focus on driving forcefully upwards with the legs

More advanced athletes may work from a lower hang position, closer to the knee, if preferred.


From – December 20, 2016

10 Thrusters, 135/95
50 Double Unders
8 Thrusters, 135/95
40 Double Unders
6 Thrusters, 135/95
30 Double Unders
4 Thrusters, 135/95
20 Double Unders
2 Thrusters, 135/95
10 Double Unders
For time.

As written.

125/85 or 115/75

95/65 or further as needed.
Penguin jumps@35-30-25-20-15

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