CrossFit Hanover – CrossFit

Warm-up

Power Clean Warmup (No Measure)

3min cardio followed by 3x:

5 Pause Clean Deadlift

4 Hang Clean Pull

3 High Hang Muscle Clean (Elbow Speed)

2 Power Clean

Weightlifting

Power Clean + Power Jerk (E2MOM x 12)

E2MOM x 12

A: 5 x Power Clean + Push Jerk

B: 5 Hang Clean Pulls + 5 Standing Broad Jumps

Daily WOD

Metcon (5 Rounds for time)

Complete 3-5 Rounds, Each for Time of the following:

30/20 Cal Ski

30 Russian KB Swings 45/35#

Rest 90sec