1. Warm Up

5 Rounds of:
5 HSPU/Pike HSPU
10 seconds Frog stand
Then, 3 Rounds of:
5 Pistols (each leg)
5 Supermans

2. Skill: Hang Clean (Full Squat)

3. Conditioning:

AMRAP 12:
3 Hang Power Cleans 60/40
6 Press Ups
9 Box Jumps 30/24
3 Hang Squat Cleans 60/40

4. Recovery

The tendency during Olympic lifts is to focus on the jump and shrug, which is important, but the footwork is often neglected. Your starting and finishing foot position play a major part in the efficiency of the lift. Below is an excerpt from an article by Coach Bergener in the CrossFit Journal.

“The proper stance in the pulling, or jumping, position aligns the feet under the hips. This jumping position allows more force against the ground when driving the bar upward. This is also the most natural stance—the one that 99% of the population naturally assumes when asked to prepare to jump high: the feet directly under the hips. If the feet are too wide, the potential for power is lost. If the feet are too close, both balance and drive are sacrificed. The remedy is simply to consciously place the feet under the hips to begin the pulling sequence.

The width of the landing position is approximately 1 to 3 inches outside the jumping position, or generally under the shoulders, with the knees bent, chest up, back arched, and weight placed on the feet from mid-foot to the heel. The movement of the feet from the jumping to the landing position should be fast and aggressive, without any excessive lift of the feet (which is known as donkey kicking). This is true for the clean, the snatch, and the push jerk.

If the feet are too wide in the landing position, the athlete loses the ability to receive the weight in a
controlled manner, and his ability to recover strongly out of the low position is compromised. The same goes for receiving the weight with the feet too narrow, which both limits the athlete’s flexibility and reduces the stability of the body in receiving the bar.”