Josh shows the stages of a Dumbell Hang Squat Clean.
Metacon wod 0600h
25 Walking lunge steps
50 Box jumps, 20 inch box
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Nice work Josh!! Here’s how a CF Elite does it: wod Demo
Matt working on the 2nd Pull with heavy Hang Pulls from a platform.
Strength Training wod 0700h
Hang Pulls (heavy!) 5,5,5,5,5
O/H Squats 5,5,5,5,5
Front Squats 5,5,5,5,5
Great work, Matt! This was a fun one.