Power:
In 18 minutes build to a heavy 1 Rep Max Hang Power Clean
WOD:
Every 2 minutes for 12 minutes
3 Hang power cleans at 60% of above
5 Box jumps (30/24)
After we warm up, we are going to put 18 minutes on the clock and you will be able to work at your own pace to a heavy 1 rep max effort Hang Power Clean. Group up with a few other folks and share the work of loading/changing plates while resting in between sets.
Be sure to start from that good hang position and catch it in the power position, ready for squat if needed (no super wide feet and leaning backwards). The power position is anything above parallel, so you still can (and will want to) get underneath that bar to catch it.
After that, we will tackle an EMOM (every minute on the minute). You’ll load 60% of your weight from the hang power clean you did earlier. Do 3 of those and then 5 higher than usual box jumps. The cleans and the jumps should take about a minute (or less) and the you should have a full minute to rest. We want you to be very mindful of the higher box jumps.
If class size is large, people can group up for the Power portion. For the workout, people can alternate even and odd minutes to start on.
