Hangcleanin Out

21/12/11
Pre:
Shoulder Mobility
Hip Mobility
L-Sit progression
2 sets 10 reps Toes To Bar (strict as possible)
5 Negative Bar Muscle-Ups (slow) w/ min. break between reps
5 Candlesticks

Workout:
Weighted Pull-Up
2-2-2-2 (60-120 sec. rest in between)
25kg-30kg-30kg-30kg

3 Rounds For Time:
7 Straight Leg Deadlifts @135
7 Hang Power Cleans @135
1600m Bike (used recumbent bike)

Post:
Static stretch

Matt. B 12:59

Reminders:
powerful hip extension and fast elbows on clean
lock down the hollow body position on pull-ups
don't let back round on deadlift