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 Jerk (Complete 7 Complexes, Increasing Load as Needed)
Complete 2 [Full] Cleans + 1 Jerk. Only touch and go if you’re able to do so with solid positioning throughout. If you don’t touch and go, only rest 3-5 seconds from the first clean to the second.
Clean Pull (3×3)
Complete 5 Rounds of
15 Cal Ski Erg
15 GHD Situps
Emphasize intensity in each round.