Workout of the Day
7 rounds for time:
7 hang power cleans
7 front squats
Rest 1:00 between rounds.
This is a CF.com workout from 12/4/23.
Advanced lifters should choose a challenging load and aim to complete each round as one unbroken set. The competition loads listed for this workout were 155/105 Intermediate and beginner lifters should choose a moderate weight they’re comfortable cycling hang power cleans on, and plan to break movements up in order to stay organized as fatigue sets in. And there’s some good advice from the original post:
“Fast in this triplet means efficient. You can’t rush this load if you struggle to have control over the basic elements of each movement: Bar path, upper-back engagement, and for the cleans, proper turnover mechanics. To set yourself up for success, move cleanly on the deadlifts (pun intended), be snappy when receiving the bar in the cleans, and keep your weight in your heels on the front squats.”
For the L-sit, plan to accumulate upwards of 30 sec in a tough variation of the movement for you. In other words, choose a scaling option that you cannot or can just barely hang on to for 30 sec unbroken: straight legs with toes above hips, straight legs parallel, single leg, both knees tucked, tucked and raised up on benches/boxes, etc.
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