Just hangin’ out

Iron Grip CrossFit – CrossFit

The hang clean is a great movement for developing explosiveness at a critical point of the clean.


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.


Hang Clean (5-5-5-5-5)

Increase load each set. Establish a new 5-rep max.

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