Friday - 10.19.12

POWER CLEAN

Warm Up
2 Rounds

• 60 Seconds Box Step Ups (20")
• 10m bear Crawl
• 10 Back Extensions
• 10m Spiderman Stretch

Technical
Clean Progression (15 Minutes)

• Hang Power Clean
• Power Clean (from Ground)
• Power Clean + Front Squat

WOD

Every 20 Seconds for 2 Minutes
1 Hang Power Clean (115 / 75)

Every 30 Seconds for 3 Minutes
1 Hang Power Clean
1 Power Clean

Every 60 Seconds for 5 Minutes
1 Hang Power Clean
1 Power Clean
1 Power Clean + Front Squat*