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Hang Power Cleans

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CrossFit PFT – WOD

Hang Power Clean (Work to a 3RM)

Focus on speed of the hips, feet and elbows

Kipping Swings+T2B+ Kipping Pull Ups (5×3+3+3)

Focus on tight positions. If you cannot kip well, focus on just kipping. Superset with power cleans.

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

10 Deadlift 135/96

40 DU’s

5 Hang Power Cleans 135/95

40 DU’s

Hollow Hold/ Arch Hold (3x:30 each)

No rest inbetween