HH + HC + PP Technique & Max Weighted Ring Row, Complete 3 Rounds 6 UB PP@75%1RM, Max Ring Rows, M/E Hang Clean

Beginner

(A) Hang Clean-Work to the limits of your movement

(B) T2Bar-Practice between sets of Hang Cleans

(C) Individually for time-4 Rounds 6 Push Press@75% 1RM, 12 Russian Swings AHAP 

or

(C) In teams of 2 for time-4 Rounds Athlete A 6 Push Press@75% 1RM, Athlete B 12 Unbroken Russian Swings AHAP

Intermediate

(A) Hang Clean-Work to the limits of your movement

(B) Ring Row-Practice between sets of Hang Clean

(C) Individually for time-4 Rounds 6 Push Press@75% 1RM, 12 Russian Swings AHAP 

or

(C) In teams of 2 for time-4 Rounds Athlete A 6 Push Press@75% 1RM, Athlete B 12 Unbroken Russian Swings AHAP

Advanced

Shoulder Strength & Stability & Glute Activation 

(A) High Hang + Hang Clean + Push Press-Work to the limits of your movement & Max Weighted Ring Row

(B) Individually complete-3 Rounds 6 Unbroken Push Press @75% 1RM, Max Ring Rows

(C) M/E Hang Clean

From the Coach (A) No Heavier then starting weight of B for Barbell (B) Although this isn't for time, as there is no set reps for the Ring Row we are CrossFitters, so we want to complete it AFAP (C) CFS Rules Apply