STRENGTH:
hang clean
1/1/1/1/1
You can hang power clean, but if you want to get a heavy 1RM, you must SQUAT!
CrossFit WOD:
AMRAP 15 min:
15 wall balls 20#/14#
12 deadlifts 135#/95# RX+ 155#/115#
9 hang power cleans (same weight)
EXTRA CREDIT:
5 rds:
200 meter row
20 double unders