Iron Grip CrossFit – CrossFit
The hang clean is a great movement for developing explosiveness at a critical point of the clean.
https://www.youtube.com/watch?v=TjTEOme9fvw
https://www.youtube.com/watch?v=_iUFG1-H7d0
Warm-up
A: Warm-up (No Measure)
20 meter Samson walk
20 meter Broad jumps
10 MB cleans
5 hands free front squats
1 minute: front rack stretches
B: Warm-up (No Measure)
Work up to 65% or 70% of your 1RM Clean doing Hang cleans.
Weightlifting
Hang Clean (5-5-5-5-5)
Increase load each set. Establish a new 5-rep max.