Help keep your group healthy and happy!
5
-
minutes warming up
12
-
15
minutes working out
This sandwich is like a well-balanced meal. It has some strength work mixed in with some bodyweight movements, with a side of stamina. Use the same weight for both Cleans and make it a medium/heavyish weight where you will definitely feel the burn.
Buy-in
30 Hang Power Cleans
AMRAP 6 Minutes
5 Pull-ups/Pendlay Row
10 Push-ups
15 Air Squats
Buy-out
30 Hang Squat Cleans
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Equipment Option
Buy-in
30 Jumping Squats
AMRAP 6 Minutes
5 Chair Dips
10 Push-ups
15 Air Squats
Buy-out
30 Jumping Squats
Have a question? Chat with your coach.
✅ Weights for Power Cleans and Squat Cleans
✅ Weights for Pendlay Rows
✅ Pull-up bar if available
3 Rounds
10 Jumping Squats
10 Sumo Good Mornings
10 Scapular Push-ups
5
-
minutes warming up
12
-
15
minutes working out
This sandwich is like a well-balanced meal. It has some strength work mixed in with some bodyweight movements, with a side of stamina. Use the same weight for both Cleans and make it a medium/heavyish weight where you will definitely feel the burn.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
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Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
It's All in the Hips
Pulling Party
Pushing Movements
Squat Family
Hang Squat Clean
