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EMOM for 8 minutes:
5 Hang Cleans
These should be performed as full (squat) cleans as long as mobility allows. Practice perfect cycling of the barbell throughout each 5-rep set. Start at a moderate weight and build slowly.
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Four sets or 20 minutes for quality:
6/leg Barbell Front Rack Box Step-ups
4-8 Strict Chin-ups
100m Farmer’s Carry
For the BB step-ups, let your non-dominant side dictate the load and perform all six on one leg before switching to the other leg.
Add weight or bands as necessary to complete the chin-ups within the rep range.
Go heavy on the FC, but maintain an upright torso.
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