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.
Power Clean (E3MOM x 5 – 3 Power Cleans)
Clean Pull (3×3 w/ Pause @ Knee)
Complete 3 Rounds for Time of:
10 Power Cleans 115/75
10 Hang Power Cleans 115/75
25 Box Jumps 24/20
Choose a progression that allows you to complete the workout within the 15min timecap.