CrossFit On Track – CrossFit
Hang Power Clean (7 x 3-5; all heavy, option to build)
Clean pull + hang shrug (5 x 3+5; very heavy (in excess of 1RM HPCL)
Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.
Metcon (Weight)
Optional Class WOD:
5 Rounds for Time (15 min Cap)
3 Deadlift
3 Power Clean
3 Hang Squat Clean
3 Front Squat
1 Jerk
Rest at least 60 seconds
– Increase weight each round, starting at 50% of your 1RM Power Clean or Squat Clean (whichever is lower)
– MUST increase by 5% minimum
– final score will be last weight completed
