Clean Review

Warm Up

As a class:

2 sets (1 – PVC, 2 – barbell)

Starting from the hang (just above the knee)

3 – pop/shrug

3 – pop/shrug/high pull

3 – hang power clean

Strength

EMOM for 8 minutes, add weight each set if your form will allow it.

Clean Complex: Clean DL + Hang Power Clean + Front Squat

OR Clean DL + Hang Squat Clean (only if you have the perfect power)

WOD

3RFT

10 Hang Power Clean (95/65)

12 Wall Ball (20/14)

30 Double Unders

Sprint 200

Rest 2 minutes between rounds (which means that 200m better be an all out sprint)