Josh shows the stages of a Dumbell Hang Squat Clean.

Metacon wod 0600h

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

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

Burgener Warm-up

Burgener Snatch Transfer Skills

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.

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