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Dec 17/18

Dec 16, 2025
1 min read

Overhead Squat from rack

Remember to re-rack the bar with a dip so you don't slam it down on your shoulders and hurt yourself. If it gets heavy and you don't want to bring it down on your shoulder, drop it on the floor in front of you from overhead and clean it back up or ask for help to get it back on the rack. Don't re-rack anything on your back that you're not comfortable with!

2 X 3 @ Bar

2 x 5 @ 40%

2 x 4 @ 50%

2 x 3 @ 60%

3 x 3 @ 70-75% <--Working set


Hang Cleans

Lower the bar to just above the knee and catch in a full squat.

1 x 5 @ 50% (of max snatch)

1 x 4 @ 60%

3 x 3 @ 70-75%


 
 
 

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