A. Group warm up
B. WOD demo/barbell warm up
C. Skill – 20 minutes to finish all of Part C
C1. power clean positioning
5 rounds – Coach led: pause at each position for 3 seconds
below knee
above knee
hip pocket
jump and catch in 1/4 squat
**use light to zero weight to feel positions.
C2. Work up to WOD weight
D. For time: 9 minute time cap
9-7-5
Power cleans 185/145
21-15-9
Pull ups
E. Cool down
Source: Workout Of The Day
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