Warm up

Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

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Scaling this WOD:

Athletes with less experience should prioritize practicing good form over lifting heavy weight. Choose loads that allow you to work on achieving full hip extension and developing a sound receiving position. If these elements falter, reduce the weight slightly and correct your technique.

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Beginner:

Hang power clean 12 minutes
Hang power snatch 12 minutes
Push jerk 12 minutes

Due to the complexity of these lifts, load should be a secondary goal if you’re a beginner. Working for 12 minutes on each movement will create much more opportunity for practice. Experiment with sets of 3-5 reps. Only increase the weight if mechanics are sound.

Aim to exceed your previous 1-rep max. Before you begin, count backward from your goal weight in 5- to 10-lb. increments to establish a starting point. If your technique becomes inconsistent during the workout, consider performing sets of 3 at a lighter weight. Rest as much as needed between sets to execute each attempt with excellent mechanics.