Power:
1RM Power Clean
WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups
One rep max power clean, one of my favorites things to lift heavy. Its an excellent test of explosive power, and let’ face it, it just looks bad ass! Focus on the things we have worked on the previous 4 weeks. Good solid start position, don’t heave or jerk that barbell of the ground. Keep the bar path vertical and catch it in that solid quarter squat with the elbows pushed up.
After that we have a nice short fan favorite, Fran! Man she can be a bitch. Make sure you pick a weight and a pull up modification that allows you to move non stop. If this takes you more than 8 minutes you went to heavy. Fast and furious, non stop, sprint!