Power Cleans

Warm up: Static stretch + bottom of squat holds + 30″ box jumps

Strength: 20 min. Technique work

Hang Power Clean Complex:

1 Power Clean

1 Hang Power Clean from above the knee

1 Hang Power Clean from below the knee

WOD: 4 Rounds for time

200 meter sprint

12 Power Clean

12 plate Overhead lunges

2 wall walks

Post WOD: 6 min. AMRAP

20 second Flutter kicks

Results: 18:44
Never got to do the post WOD. My neighbor called me over to check out his garage and we ended up doing a bi and tri workout. Kinda bummed I missed out on the post WOD.

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