September Focus:
Strength: Front Squat
Power: Power Clean
Skill: Assault Bike/Ski Erg

Power:
5-4-3-2-2-1-1-1
Power Clean

WOD:
3 Rounds
With a 2 minute clock
10 Hang Power Cleans (95/65)
With remaining time row for max calories
Rest 2 minutes between rounds

The power clean is the most basic variation of the clean; the only difference is the height at which the bar is received. Begin the lift exactly as you would the clean. Once you have extended completely to accelerate and elevate the bar, pull under quickly and aggressively and rack the bar on the shoulders in a partial squat position. All downward movement must be stopped with the lifter’s thighs above horizontal.

The power clean is simply a clean without a full-depth squat to receive it. The power clean can be used to train speed and force production in both the second pull and the third pull by limiting the amount of time and distance the lifter has available to get under the bar.

After that, we will work through 3 rounds of a 2 minute clock. First 2 minutes you will do 10 hang power cleans and with the remaining time you will row for max effort calories. Larger classes will partner up and take turns resting and working. You have a one to one work to rest ratio, so you should be able to push really hard each round.

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