HANG POWER CLEAN 1RM & "JOHNNY CASH"

A) Strength:

1) Hang Power Clean 1RM
- Rest 2:00 b/t heavier attempts

Beginners, (6 x 3) focusing on technique
- Rest 90s

- Or -

Push Press (5 x 5) Push Press  
- Rest 90s

2) Metcon Warm-up/Prep:

3 Rounds of:

3 Hang Power Cleans
2 Push Press
- Rest 30s -
3 Overhead Squats
- Rest 30s -
5 T2B
- Rest 30s -

B) WOD:

"Johnny Cash" (Last done 4/6/18)

4 RFT: (21:00 Cap)

15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
15 Hang Power Cleans (Rx = 115/75, S = 95/65, 75/55, 65/35)
15 Push Press
15 Box Jumps w/ Step Down (24/20)
15 Overhead Squats* 

Rx+ = (135/95)

*Sub Goblet Squats (53/35) for OHS if needed

C) Lats + Triceps: (After Class)

3-4 Sets of:

20 Banded Pulldowns
15 Light DB Extensions to Forehead