Lift:
1 Rep Max Hang Power Clean &Jerk.
*use no more than 15 reps
**do lift the same weight twice
***5 minute time limit
One of the reasons The Hang position might be used is to target the sequence of the jump and catch. Many CrossFit athletes have the tendency to pull with the arms, rather than the hips and shoulders. Use today's lifting to dial in your triple extension (note the lifter is snatching not cleaning so his grip is positioned wider, body extension is the same though)
notice any similarities?
WOD:
Level 1: Run 1 mile for time followed by max burpees in 1 minute. Subtract 10 seconds from your mile time for each burpee completed.
Level 2: Run 2 miles, no burpees, start 2nd mile 10 min after the start if the 1st.
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