Power:
10 Sets: Build in Weight
3 Position Clean (High Hang aka Power Position, At Knee, Ground)
WOD:
10:00 AMRAP
1 Single Arm DB Hang Power Clean and Push Press/ Jerk (each Arm)
1 Chest to Bar Pull Up
2 Single Arm DB Hang Power Cleans and Push Press/ Jerks (each Arm)
2 Chest to Bar Pull Ups
3 Single Arm DB Hang Power Cleans and Push Press/ Jerks (each Arm)
3 Chest to Bar Pull Ups
Follow this pattern until time expires.
Purpose of the Workout:
Since begins on a Friday, we are going to start the month our right and work on our power focus movement(s); the ‘Squat’ Clean and Jerk. The purpose of today is to fine tune the clean that we worked on back in April and refresh ourselves with it. We will be cleaning from 3 different positions which will build from the high hang all the way to the full movement.
Our WOD today is is a couplet consisting of single arm dumbbell hang power clean and push press/ jerks and chest to bar pull ups. If you did the Open this year these movements are familiar. The objective here is to see how many total reps you can complete in 10:00!