Wednesday June 14, 2017


Hang Squat Clean Builder

Minute 1 – 3 Reps @ 50% of 1-Rep CJ
Minute 2 – 3 Reps @ 57% of 1-Rep CJ
Minute 3 – 2 Reps @ 65% of 1-Rep CJ
Minute 4 – 2 Reps @ 70% of 1-Rep CJ
Minute 5 – 1 Rep @ 75% of 1-Rep CJ
Minute 6 – 1 Rep @ 80% of 1-Rep CJ
Minutes 7-12 – 5 additional singles, all on the minute, based off feel. Climb if the weights feel good, or stay at the loading and dial in technique.

Part 2. On the Minute for 5:00 Minutes
Minute 1: 7- Hang Squat Cleans + 3 Push Jerks
Minute 2: 6- Hang Squat Cleans + 4 Push Jerks
Minute 3:  5- Hang Squat Cleans + 5 Push Jerks
Minute 4:  4- Hang Squat Cleans + 6 Push Jerks
Minute 5: 3- Hang Squat Cleans + 7 Push Jerks
Load the bar with 50% of your estimated 1-Rep Clean and Jerk.

The goal is to hang onto the bar for all repetitions inside the minute. Post heaviest completed single to comments

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One thought on “Wednesday June 14, 2017

  1. FELT SO GOOD TO GET BACK INTO IT!

    Minute 1 – 3 Reps @ 110#
    Minute 2 – 3 Reps @ 125#
    Minute 3 – 2 Reps @ 145#
    Minute 4 – 2 Reps @ 155#
    Minute 5 – 1 Rep @ 165#
    Minute 6 – 1 Rep @ 175#
    Minutes 7-12 – 5 Singles @ 175#

    Part 2. 110#

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