120914 Hang Clean & Jerk

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 8-7-5-5-5

Strength:
7X1 3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
135-145-155-155-155-155-155

Could have gone a little heavier here but really wanted to drill good technique.

Metcon:
Run 400m
40 HR Pushups
30(steps) Single Arm KB OH Walking Lunges 24/16kg (15l/15r) (45# DB)
20 Power Cleans 115/75# (95#)
30 HR Pushups
20(steps) Single Arm KB OH Walking Lunges 24/16kg (10l/10r)  (45# DB)
10 Power Cleans 115/75#  (95#)
Run 400m
For time.
Time: 15:21

Push-ups were a bit of a grind. Chose the other weights wisely but maybe could have scaled the PCs up 5-10 as all of them were unbroken.

MFS:
1/2/4