Clean Machine

Firebird CrossFit – All Levels

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Weightlifting

Clean Complex 1 (1 x 3 )

Hang Power Clean, Front Squat, Hang Squat Clean

Clean Complex 2 (1 x 3 )

High Hang Squat Clean—Mid-thigh Squat Clean

WOD

Metcon (Time)

Rx+

12 Hang Squat Cleans (95/65 lb.)

24 Box Jumps (24/20 in.)

3 rounds

Rx

12 Hang Squat Cleans (75/55 lb.)

24 Box Jumps (24/20 in.)

3 rounds

Fitness

12 Hang Squat Cleans

24 Alt. Step-ups

3 rounds