Friday - 8.16.13

Power Clean

Warm Up
2 Rounds

• 50 Jumping Jacks
• 10m Inch Worm
• 10 USSR KB Swings (50 / 35)
• 10m Spiderman Stretch
• 10 Wall Balls

Technical
Clean Progression - 15 Minutes
Burgener Warm Up (2 rounds @ PVC)
Hang Power Clean (45 / 35)
Power Clean
Power Clean + Front Squat
Full Clean

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

-rest 30 seconds-

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

-rest 30 seconds-

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