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Weightlifting
Hang Clean (3-3-3-3-3-3-3)
Practice the hang clean, passing through a full squat. If mobility, front rack, squat, or anything else prevents you from doing the movement correctly, your coach will provide you with corrective drills to perform during your "rest" period.

For athletes with excellent technique and full range of motion, work up to a heavy weight.

Metcon
Bear Complex (Weight)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press