COMPETITION – HINGE

Intention: Developing speed and power in the hip extension with tempo in the RDL and Hang Cleans. The A series will prep the body for the Hang Clean included in the B series competition.

Prep: Mobility for hinge and row. Activation for Core, Lats, Glutes and Quads – deadbugs, kneeling banded lat pulls, monster walks, hammy walkouts, RDL’s with stick practicing tempo. Leave time to breakdown and practice the hang clean before the B series.

3 sets
A1) BB/DB RDL x 8-10 @31X1
A2) Chest supported DB row x 10-12
A3) Hollow hold x 20-30s

B) Competition – 5 rounds for time…go after it!!
** coaches – write class winner times on the board so subsequent classes have something to try and beat.
** cap time 20 mins

– 10 x DB hang cleans 
– 10ea x SL V Ups
– 10 x step out goblet squats (5 each side)
– 10ea x mountain climbers
– 10 Cal Bike, or 250m Rower/Ski