As a class:
2 sets (1 – PVC, 2 – barbell)
Starting from the hang (just above the knee)
3 – pop/shrug
3 – pop/shrug/high pull
3 – hang power clean
I’m trying to modify for all levels here. If you’ve had more than 3 months crossfit experience you may do portion A. If you have less than 3 months or need to work basics, do portion B. If today is your first day doing a clean, do portion C.
E2MOM for 10 minutes (5 sets), increase in weight as long as your form is maintained.
- Hang squat clean + Squat clean + Jerk (your choice)
- Hang power clean + Power clean + Front Squat
- 2 Hang power cleans + Front Squat
12 minute AMRAP
4 Hang Power Cleans (75/55)
2 Chest to Bar Pull Ups
1 Wall Walk