Hang Clean progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Clean Shrug · Beginner · reps
   Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
2. Hang Clean · Intermediate · reps
   Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
3. Clean and Jerk · Advanced · reps
   With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up,