Hang Power Clean 5RT, Ind for time 25 Hang Power Cleans 50/35kg, Run 400m, 25 Front Squats, Run 400m, 25 Push Press

Beginner 6am, 9:30am, 7:30pm

(A) Hang Power Clean-Work 5 reps at a time to the limits of your movement

(B) Individually for time-25 Hang Power Cleans 30/20kg, Run 400m, 25 Front Squats 30/20kg  Run 400m, 25 Push Press 30/20kg

Intermediate 6am, 9:30am, 6:30pm

(A) Hang Power Clean-Work 5 reps at a time to the limits of your movement

(B) Individually for time-25 Hang Power Cleans 40/30kg, Run 400m, 25 Front Squats 40/30kg  Run 400m, 25 Push Press 40/30kg

Advanced 6am & 9:30am & 5:30pm

(A) Hang Power Clean-Work 5 reps at a time to the limits of your movement

(B) Individually for time-25 Hang Power Cleans 50/35kg, Run 400m, 25 Front Squats 50/35kg, Run 400m, 25 Push Press 50/35kg 

Coaches Tips-(A) Focus is on positions, lets find the high hang first, then hang and hold position before lifting. Repeat 5 times (B) Game Day is Friday/Saturday stay focused on this, not monday through thursday. Focus on moving efficiently and becoming a better CrossFitter over the long term.