A. Group warm up
B. WOD demo
C. Skill – 20 minutes
5 sets of 3 reps – one time through = 1 rep
3 position power clean – use LIGHT weight, jump and catch in 1/4 squat after above knee hold
1″ off the ground
below knee
above knee
**at every position pause for 3 seconds to feel the position – focus on keeping shoulders over bar and pulled back in all 3 positions
D. For time : 7 minute time cap
3 rounds
3 power cleans 135/95
6 hang power clean
9 front squats
* any missed reps = 1 second penalty
E. Cool down
Source: Workout Of The Day
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Jason Archer
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