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CrossFit Empire South – CrossFit

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Hang Power Clean

5 sets for load:

4 hang power clean

Metcon (Time)

-RX-

3 rounds for time (15min time cap)

7 strict muscle-ups

10 hang power cleans (185/125lb)

-Intermediate-

3 rounds for time (15min time cap)

1:00min strict muscle-ups

10 hang power cleans (135/95lb)

-Beginner-

3 rounds for time (15min time cap)

7 strict pull-ups

10 hang power cleans (75/55lb)

Cool Down

3 sets:

10 cuban presses (PVC)

10 ATY drills (no weight)

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