The hang squat clean when done well is a thing of beauty. Power, speed and accuracy will position you under the bar, and core strength and leg and hip strength will allow you to rise up from the bowels of hell with the earth on your front rack. The workout is based on the benchmark ‘Jackie’ but with the big squatters of the gym getting to the handstands first. A perfect primer for the monster squat Hero wod ‘Manion’ this Sunday at 3pm. Go well.

Strength

EMOM 10

2 Hang Squat Clean (build)

WOD

” Quadzilla ”

Row 1km

50 Front Squat (60/40)

30 HSPU

CAP 14