Synergy Fitness – CrossFit
Every 90 Seconds x 7 sets
Hang Squat Clean
Start at a heavy/manageable weight for you and build if you can!
The goal for the complex is to go unbroken… do not let go of the bar.
The hang squat clean starts anywhere above the knee & below the hip.
The cluster starts from the ground, do a full squat clean and go directly into a thruster.
Sets start at:
30 Clean and Jerks, 135# / 95#
The weight for this should be moderate to light…
A good time for this 4 mins or less with the fastest times being in the 1-2 min range. That being said, scale the load as needed and pick a challenging weight…
then add 5-10 lbs!