Prep

Bryan shows a solid squat position in the hang clean, a great variation of the clean. The "prep" position in the hang clean is very important. This is the phase where you lower the weight down to the point where you turn the bar around and begin to extend. A common mistake is lowering the bar by moving more through your knees and less through your hip. We know the hip is where the magic happens and in order to access that potential we need to flex or move through the hip in the prep. This will put us in a more effective position for generating power through the middle when we extend. Workout:

Hang Clean 7x3 60 seconds rest between sets

 

10 minute AMRAP:

15 Squats

30 Double Unders

at the top of each minute perform 5 DB Hang Power Cleans and 5 Push Press (35#/25#)