Hanging on a moment

26.2 CrossFit – CrossFit

**“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe**

Warm-up

Warm-up (No Measure)

**AMRAP 4:00**

:20 seconds of General Calisthenics (Jumping Jacks, Mountain Climbers, High Knees/Butt Kickers – Athletes Choice!)

15 Barbell Good Mornings

10 Single Arm Ring Rows (5 each side)

5 Hanging Knee Raises (From bar or rope)

SKILL

Warm-up (No Measure)

5Cal Assault Bike

5 Rope Hanging Knee Raises

5Cal Assault Bike

3 Jump Up and Foot Clamp

5Cal Assault Bike

1 Full Rope Climb

**Hang Power Clean (4:00)**

Check Hang Position Stance, Grip and Position *(Assess for feet under the hips, hands outside the thighs, bar at mid-thigh and shoulders forward of the bar)*

5 Hang and Shrug *(Assess for hitting the hang position reliably and using legs to drive body UPWARD to initiate shrug)*

5 Hang Power Cleans *(Assess for full hip extension, bar close, and then partial squat receiving position)*

**Load Up (5:00)**

3 sets of 3:

Hang Power Clean

*Increase the load each set*

Metcon

Metcon (Time)

5 Rounds For Time:

15/12 Cal Assault bike

9 Hang Power Cleans (155/105)

1-2-3-4-5 Rope Climbs

Rest 1 Minute After Each Round

Aerobic Literacy

Half Marathon Threshold 10 (Time)

1600m moderate pace,

600m fast pace,

1200m moderate pace,

400m fast pace,

800m moderate pace

200m fast pace.

Rest: 3min b/t all reps

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