Strength / Skill

Power Clean: 15″ to build to 75%

into:

EMOM x 6
2 Power Cleans – Reset every rep

EMOM x 12
1 Power Clean + 1 Hang Power Clean

WOD

10-9-8-7-6-5-4-3-2-1

Power Clean (80/55)
Bar Facing Burpees

Timecap: 12′

POWER CLEAN
PointS of Performance

• Stand on feet with hip-width apart
• Hands about one thumb’s distance from hips
• Hook grip on the bar
• Shoulders slightly in front of the bar at set-up
• Lumbar curve maintained
• Hips and shoulders rise at the same rate, then hips extend rapidly
• Heels down until hips and legs extend
• Shoulders shrug, followed by a pull under with the arms
• Bar is received in a partial squat
• Complete at full hip and knee extension with the bar in the front rack position