CrossFit Barwon – Elite Chinese weightlifting


Hang Clean (HS)

Work up to a heavy single then we are working some volume

Drop the weight 15-20%

Hang Clean (2×3)

Hang Power Snatch (HS)

Again work up to a heavy single then drop it down 15-20% for volume work

Hang Power Snatch


Metcon (Weight)

200mt KB Famers Carry RHS

200mt KB Farmers Carry LHS
Control the lean, embrace the lack of grip strength

Metcon (AMRAP – Reps)

If we have time and hands left


Hanging knee tucks


Warm-up (No Measure)

Hang clean drills

Hang power snatch drills

Quick recap of focus points

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