CrossFit Moreland – CrossFit
Hang Power Clean and Jerk (EMOM x 10:00 @ 60-70%)
3 Hang Power Cleans + 1 Jerk
Every minute, complete 3 Hang Power Cleans + 1 Jerk
*Focus on efficient barbell cycling of the Hang Cleans. Stay with a percentage that allows you to focus on this.
21-5-9 reps: (CAP 10:00)
DB Snatch 30/22.5
Use a heavier DB than you normally would. The weight of the DB should force you to change hands with the DB on the floor (as opposed to on the way down).
Modify or scale the Ring Dips so that you can complete relatively big sets, each round should be completed in no more than 3-4 sets total.
Hanging Leg Raises (3 x 15)
Rest 1:00 b/w sets
*Scale to Knee Raises if needed