Pre-workout strength
EMOM 6:
3 hang power cleans
- Build in load to heavier than workout weight.

- RX -
Every 2:00 for 5 sets:
16/20-cal row
Max hang power cleans (75/115 lb)
- Rest 2:00 between sets.

- INTERMEDIATE -
Every 2:00 for 5 sets:
12/15-cal row
Max hang power cleans (55/75 lb)
- Rest 2:00 between sets.

- BEGINNER -
Every 2:00 for 5 sets:
8/12-cal row
Max hang power cleans (35/45 lb)
- Rest 2:00 between sets.

- MASTERS 55+ -
Every 2:00 for 5 sets:
12/15-cal row
Max hang power cleans (55/75 lb)
- Rest 2:00 between sets.