Group Warm up
Strength - Every minute on the minute, for 12 minutes - 4 sets.
1.) 3 high hang power cleans
2.) 2 Hang power cleans - 1 above the knee & 1 below the knee.
3.) 2 Low hang power cleans - "2 off the ground.
*Add weight after hitting all positions! Focus should be on technique today.
WOD ( Workout of the Day )
On a 18 minute clock: Perform 5 rounds of the assigned work... then with any remaining time establish a 1 rep max power or squat clean. Your score is total weight successfully lifted.
18 minutes to complete:
12 sit ups - RX+ GHD
9 Power cleans - RX (115/85lbs) Lv.2 (85/65lbs)
With remaining time find a heavy power or squat clean.