Hang Clean + Hang Power Cleans/Pullups

Mar 28, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Inchworms

Walking Lunge —>

Toy Soldiers <---
300m Row

15 GHD Hip Extensions

15 Scap Pullups

200m Row

5 Big Kips

5 Strict Pullups

15 Banded Squats

0:30 of Active/Release PVC Front Rack Stretch

10 Front Squats (45/35)

10 Hang Cleans (45/35)

Hang Clean (1 EMOM x10)

Increasing weight.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hang Power Clean (135/95)

Pullups
Scale to a weight so that you can perform 10 Hang Power Cleans unbroken. Note that the grip will be a challenge on this workout. As you always should, hook grip the cleans and don’t “over-grip” the pullups.