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Workout of the day

Hang Squat Clean (Hang Power Clean + Front Squat)
​3-3-3-3-3-3-3 reps (5-5-5-3-3-3 reps)

This heavy day is working on olympic weightlifting. The start position is from the hang and will lend itself as usful day for newer athletes to practice receiving the bar in the bottom of a front squat position without the nuances of pulling from the ground and around the knee. If the timing for pulling under the bar is off, practicing a hang power clean + front squat variation is a good way to work on owning that position. 

Intermediate and advanced athletes should try to go as heavy as possible. This can be accomplished by building up in load across the sets or holding a load close to 70-80% of their clean weight for example. This workout can be replicated at home with dumbbells, water jugs, or a back pack with more reps per set as needed if the load is light. Focus on rapid extension of the hip followed by rapid flexion into the bottom of a squat. Substituting a challenging and explosive bodyweight exercise is also a great way to get more of conditioning workout in for today. 

Workout at home

8 rounds for total reps of:
20-seconds on, 40-seconds off of:
Burpee tuck jumps

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