Power Cleans and Front Squats

Warm up: 10 min. Bergener Warm up with PVC pipe

Strength: Find heavy squat clean complex

1 squat clean from hang

1 squat clean from above the knees

1 squat clean from floor

Results: 2 sets each at 96#, 115#, 166#.

WOD: For time

200 jump rope singles buy in


Power Clean, heavy

Front Squat, heavy

Results: 25 min time cap. Round of 12 completed before time cap.

Post WOD: For time

100 Abmat sit-ups

Results: 10:03