Hang power clean 3-3-1-1-1 reps
Hang power snatch 3-3-1-1-1 reps
Push jerk 3-3-1-1-1 reps
Scaling this WOD:
Athletes with less experience should prioritize practicing good form over lifting heavy weight. Choose loads that allow you to work on achieving full hip extension and developing a sound receiving position. If these elements falter, reduce the weight slightly and correct your technique.
Beginner
Hang power clean 10 minutes
Hang power snatch 10 minutes
Push jerk 10 minutes
Due to the complexity of these lifts, load should be a secondary goal if you’re a beginner. Working for 12 minutes on each movement will create much more opportunity for practice. Experiment with sets of 3-5 reps. Only increase the weight if mechanics are sound.
Intermediate
Hang power clean 5-3-3-1-1 reps
Hang power snatch 5-3-3-1-1 reps
Push jerk 5-3-3-1-1 reps
Aim to exceed your previous 1-rep max. Before you begin, count backward from your goal weight in 5- to 10-lb. increments to establish a starting point. If your technique becomes inconsistent during the workout, consider performing sets of 3 at a lighter weight. Rest as much as needed between sets to execute each attempt with excellent mechanics.
Chashout:
Strict C2B Pull-ups
8-7-7-6-5
Competitors:
Back Squat
Find 5RM
-then-
3x(3-4)@5RM