CrossFit Hanover – CrossFit
Barbell Warmup – Power Clean (No Measure)
Row/Bike/Jump Rope for 2-3m, then complete 3 rounds of:
8 Clean Deadlift
6 Low Hang Clean Pull
4 Hang Power Clean
2 Power Clean
*Your first two rounds should be with an empty bar. Add a light weight for your last round. Perform any relevant mobility before starting your work sets.
2 Power Clean + 1 Jerk Complex (7 sets, work to HS)
2 Power Clean + 1 Jerk Complex
Metcon (AMRAP – Rounds and Reps)
AMRAP 4min of:
3 Clean & Jerk 135/95#
5 Bar Facing Burpees
7 Air Squats
Rest 1min; Complete 3 Rounds for TOTAL max rounds.