Strength WOD
Hang Power Cleans 5/4/4/3/3
WOD
30 Push Press (115#/85#)
30 Box Jumps (24’/20′)
30 Pull Ups
20 Push Press
20 Box Jumps
20 Pull ups
10 Push Press
10 Box Jumps
10 Pull ups
For Time
Hang Power Clean progression. Excellent picture of three positions you should be hitting every time you clean.
1. Shoulders over the bar. Bar on hips. Elbows straight.
2. Triple extension at ankles, knees and hips. Bar in close. Big shoulder shrug with straight arms.
3. Triceps parallel to floor in catch position. Weight in heels. Barbell on shoulders.