XS CrossFit – General CrossFit
High Hang Clean + Knee Clean (5 x (3+2))
Build up to a heavy set. All reps are full squat. Maintain grip throughout the whole complex for the first 3 sets. Okay to drop bar for the last 2 sets.
Deadlift (3 x 7 @ 70 – 75%)
Build to 70 – 75% of 1 rep max. All 3 sets are performed at the same weight. Maintain clean hook grip throughout the whole set. No touch and go. Guide the bar down to the floor with a 1 second pause at the bottom.