Tuesday, April 22 2025

Hang Clean “Pick-em & Hold-em” by DB

E3MOM = 10 – 10 – 10 – 10 – 10

*1st 10 to determine load, then Pick it & Hold it*

For Time: (20min cap)

75 Double Unders

25 Hang Cleans 95/65 RX+135/95 MRX 75/55

3 Rope Climbs 15′ RX+Legless MRX 2-15/1-10’

Rest 1min

15 Over the Bar Burpees

30 Pull-ups RX+ Chest to Bar MRX Ring Rows

15 Power Cleans

Rest 1min

50 Double Unders

20 Hang Cleans

2 Rope Climbs 15′ RX+Legless MRX 1-15 or 2-10’

Rest 1min

10 Over the Bar Burpees

20 Pull-ups RX+ Chest to Bar MRX Ring Rows

10 Power Cleans

Core Isometrics

1min Handstand Hold

1min Plank Bird Dog Hold Left/Right

1min L-Sit/Dip Hold

1min Plank Bird Dog Hold Right/Left

1min Hip Extension Hold

1min Ring/Bar Hang

1min Hollow Hold