Liss

After stomping the heels back to the ground after full extension, ensure they stay on the ground and the athlete pushes through them hard during the hang cleans.

Training:
Liss
21 hang cleans
21 burpees
21 pull-ups
15 hang cleans
15 burpees
15 pull-ups
9 hang cleans
9 burpees
9 pull-ups
For time
Weight is dumbbells that equal 55% of body weight