CrossFit Silos – CrossFit
High-Hang Clean (SQUAT clean – 3×4)
Try to pick the right weight to work on speed (70% of 1RM Sq Cl). This is about a short but explosive hip opening, followed by a violent hip closing. Competitors work at 50%.
Do 3 PU’s and 3 Ring Dips for 1 MU.
Squat Snatch, or snatch, then overhead squat.
Competitors Row 800, Run 800 at easy pace – 2 times through.