Beyul Training

Workload: 

A. Complex: Clean halting Deadlift (2) + Hang Clean (1): Work up to 6 sets at 75% max clean.

*Clean halting deadlift is the first pull of the clean but you stop just shy of full extension. Your chest should stay over the bar with the weight balanced in your feet. Check out Catalyst Athletics for a demo.

Then:

B. 4 Sets of:
Stiff Legged Dumbbell Deadlift: 15
1 Rope Climb

Then:

C. 4 Sets of 10 Glute Ham Sit-ups

Notes: Section B. is done with minimal to no rest. C. is done with rest inbetween sets. Do weighted sit-ups for anyone that has a tendency to hyper extend, have really tight hip flexors, or isn’t at the level to handle glute-ham sit-ups.