Squat clean session

A session working on the squat clean specifically the low hang squat clean, working up to around your 90%. An 8 round finisher with some HSPU and midline.

Reminders:

Ensure you warm up the front rack and your legs to be able to drop into the catch.
On the low hang ensure you don't rush the pull and time the second pull to full extension.
On the ring dips try and get to full ROM and full lockout.
On the finisher, move fast on the HSPU use the kip and move quick on the ab matt sit ups.

Exercise Guide

WARM UP X3 ROUNDS

10 scap pull ups

10 kip swings

5 clusters

15 hollow rocks

15/12 cal ski

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@10:00 - Every 90 seconds x3 Rounds

2 Low hang squat cleans @ RPE 5-6

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@15:00 - Every 90 seconds x3 Rounds

1 clean pull + 1 low hang squat clean + 1 squat clean @ RPE 6-7

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@20:00 - Every 90 seconds x3 Rounds

1 squat clean @ building RPE 7-9

@30:00 8 ROUNDS FOR TIME

3 power cleans @ RX+ 80/55 @ RX 70/45 @ SCALED 50/35

6 HSPU

9 Ab mat sit-ups