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CrossFit Take 10 minutes at the beginning of class to build up to a heavy hang clean that you can hit for triples. You’ll be using this weight for your EMOM. This weight needs to be heavier than what you’ll use for the Met-Con, so keep that in mind. Before the Met-con, we’ll spend some time with Bar muscle up drills, and lighten our barbell for Hang clean and jerks. Strength Hang Clean