Power:
2-2-2-1-1-1-1
1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Power Clean

WOD:
AMRAP 12
200m Run
10 Power Cleans (95/65)
15 Sit Ups
Rest 5 Minutes
Then, as a class:
AMRAP 5
As many calories as possible on the Assault Bikes (have to switch every 10 calories)

Today is going to be fun! We are going to work through a barbell complex to enhance some key parts of the Power Clean that we are working on this month. Really focus on each part today. This is about taking time to work on the little details. It isn’t about how much weight you can (especially if you have less than perfect form.)

Then we are going to work on a 12 minute AMRAP of a short 200m sprint, 10 hang power cleans at a relatively light weight (something you can do multiple sets of 10 unbroken), and 15 sit ups. You will probably find your grip will get taxed (so be sure to hook grip from the very beginning. With the work we’ve done today, plus the sit ups in the workout, you will find your core will get taxed today as well. Be sure to brace your core for every movement today.

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