Practice makes perfect

1) Lift/Skill
Advanced – 2 Hang Clean + 1 Low Hang Clean
Intermediate/Beginner – 2 Hang Power Cleans + 1 Low Hang Power Cleans

Low Hang Position (Below knees)
Hang Position (Above Knees)

Build on your sets from the previous week by 5-10lbs. Focus on engaging your hamstrings and glutes in the hang and low hang positions.

2) AMRAP 15
15 Deadlifts (225/155)
15 Lateral Over Bar Burpees
30 Double Unders

3) AP:
3x500m Row, Rest 1:1