CrossFit On Track – CrossFit

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Weightlifting

Power Clean (3×3 @ 80-85%)

Clean pull + hang power shrug (5×3-5; heavier than power cleans)

Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.

Back Squat (20 rep (5-10# heavier) or 1×5 AHAP)