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

Hang Power Clean + Front Squat: EMOM for 10 minutes – 1 rep

(Partner up and space the reps by 30 seconds.  Get in lines on the black matting so             Coaches can look down the line and easily see everybody’s form.)

WOD

7 AMRAP

3 Deadlifts (135/95/65)

5 Hang Power Cleans

7 Push Ups

9 Monkey Claps

Reminder

Don’t forget to register for the WOD “Armistice” with Team Red, White and Blue, hosted at Crossfit Anchorage Saturday November 12, 2016 at 10am with a social at Gallo’s to follow.