TECHNIQUE
High Hang Muscle Clean
2 x 5 (Empty Bar)

High Hang Clean w/ 2s Pause in Catch + Front Squat
3 x (2+1) @ 30-50% (Light to Moderate)
Do not stand up after pause, front squat immediately

Beginner
5 x 3 Power C&J @ 60-75% (Moderate)

Advanced
Build to Heavy Power C&J
Not 1RM, heavy with good technique, stop when technique breaks down
Focus on catching lower instead of opening legs in starfish

METCON
CrossFit Benchmark
"Grace"
For Time:
30 C&J (60/42.5)

Time Cap: 10:00

Beginner ~7:00
Intermediate ~5:00
Advanced ~3:00