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

I’m trying to modify for all levels here. If you’ve had more than 3 months crossfit experience you may do portion A.  If you have less than 3 months or need to work basics, do portion B.  If today is your first day doing a clean, do portion C.

E2MOM for 10 minutes (5 sets), increase in weight as long as your form is maintained.

1. Hang squat clean + Squat clean + Jerk (your choice)
2. Hang power clean + Power clean + Front Squat
3. 2 Hang power cleans + Front Squat

WOD

12 minute AMRAP

5 Burpees

4 Hang Power Cleans (75/55)

3 Thrusters

2 Chest to Bar Pull Ups

1 Wall Walk