CrossFit Pally – CrossFit
A.: High-Hang Clean (4×3)
You are squatting here, focus on dropping and catching in the bottom over a heavy weight.
B.: Hang Power Clean (4×3 )
Focus on driving hips forward and pulling the bar back…the “swoop” part of the movement. Don’t over think the weight, hit the movement here.
Metcon (AMRAP – Rounds and Reps)
8 Bench Press 115/75
10 pistols, (5 each leg, not alternating)
12 toes to bar