[vc_row][vc_column][vc_column_text]Hang clean and jerk, skill or strength
Skill: 5-5-5-5-5
Build to a medium heavy weight and practice form and technique
Strength: 5-5-3-3-1-1-1
Build to heavy singles and find 1 rep max hang clean
* Pass through the bottom of a full squat for each rep. These are hang squat cleans, not hang power cleans.
Warmup: CrossFit Warmup, 10 reps each x 2 rounds. Add 5 reps hang power clean, 5 reps front squat and 5 push press to both rounds, using light bars in the warmup area.
Mobility: Coach’s Choice
AfterWOD: Max rounds + reps in 6 minutes of
10 wall ball shots. 20/14
10 bumper plate pushups[/vc_column_text][/vc_column][/vc_row]
