Community Cup 3

Warm Up

General Prep – 2 Rounds:

10 Air Squats

10 PVC Front Squats

10 Hang Muscle Cleans with PVC

10 Scapular Pull-Ups or Ring Rows

Movement Development – Front Squat Focus:

 Using an empty barbell:

5 Front Rack Elbow Rotations

5 Tempo Front Squats (3 seconds down, 1-second pause, fast up)

5 Pause Front Squats (2-second pause at the bottom)

3 Full-Speed Front

Movement Development – Hang Power Clean Focus:

Using an empty barbell:

3 Hang Position Deadlifts

3 Hang High Pulls

3 Hang Muscle Cleans

3 Hang Power Cleans

Community Cup 3

Establish a 1-rep max Front Squat

Establish a 1-rep max Hang Power

Notes:

Athletes may start with either lift.

Multiple attempts are allowed within the 20-minute window.

The total of the heaviest successful lifts in each movement will be the final score.

Hang Power Clean

155

165

175

Front Squat

165

185

195

205

165# matches my January 12, 2017 PR

205# is just 5 pounds off of my September 22, 2021 PR

Cool Down

2 Rounds:

10 Cat-Cow Stretches

30-second Child’s Pose

30-second Couch Stretch (each leg)

30-second Wrist and Forearm Stretch