CrossFit Hanover – CrossFit
[Squat] Clean Warmup (No Measure)
Complete 2-3m of Cardio, then 2 rounds of the following:
5 Hang Clean Pulls
5 Front Squat
5 Split Jerks
*Complete one round without weight, then add weight and take more time to complete the second round. Focus on positions and technique.
2 Cleans + 1 Hang Clean + 1 Jerk Complex (E3MOM x 5 or 7-8 Practice Complexes)
In this complex, you’ll complete an unbroken set of the following movements:
2 [Squat] Cleans
1 Hang [Squat] Clean
1 Jerk (Any style)
You’ll be using %’s of your 1RM Clean & Jerk during this complex. Focus on your technique and drive out of the bottom of every rep.
Metcon (AMRAP – Rounds and Reps)
5 Squat Cleans 155/105#