Alamo Ranch Fit Club – Functional Fitness
On the 1:30 x 5 sets:
Pausing Clean Pull
Low-hang Squat Clean
This 3 movement complex is designed to be completed without dropping the bar. Weight should be light to maintain excellent technique.
Sets: 50%, 53%, 56%, 59%, 62% of 1RM
For the Pausing Clean Pull, pause 1 second just off the ground and 1 second at knee level.
IHOP (AMRAP – Rounds and Reps)
15 min AMRAP
30/24 Cal Row
5 Power Cleans (135/95)
5 Hang Squat Cleans
5 Squat Clean
Scale to moderate weight about 50-55% of 1RM Clean. Looking to complete 3+ rounds