pic courtesy of CrossFit 215

S/S/S:

Clean Shrug + Hi Hang Clean + Clean + Jerk

5X1

So, set up at your bar for a clean, perform a clean shrug (go through the clean all the way to violently extending the hips and shrugging hard), then reset at the high hang (slight bend in the knees) and perform a hang clean, then bring the bar back to the ground, set the body for a clean, perform a full clean, then at the top, do 1 Jerk.

WOD:

8 Min AMRAP

5 Deadlifts, 135/95

5 Hang Power Cleans, 135/95

5 Front Squats, 135/95

5 Jerks, 135/95

Scaling Options:

Use 70% of C&J 1RM

X-tra:

5×2 Snatch Grip Push Press from behind the neck

https://www.youtube.com/watch?v=ARkMGkD2RDs

Video courtesy of Catalyst Athletics.  As the bar comes back down between reps, as soon as it makes contact with your body, absorb the shock by bending the knees.