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Daily Workout for Thursday December 29th 2016


A1) squat clean + hang power clean

5 challenging sets of 2+3 - climbing

A2) 5 sets

5s deadhang
+ 5s bent arm hang
+ 5s chin over bar hold
+ 5s bent arm hang
+ 5s deadhang


12 min to complete max reps

"Colorado Spin Move"

3 muscle ups/5 chest to bar/8 pull ups/12 ring rows
7 hang power cleans - 75% of A1)
11 front squats


5 rounds

30s hollow hold
30s active squat hold