Power Clean Strength and Some Conditioning

Main Class
A. Warm-Up
4 Rounds
10 Walking Lunges
5 RDL
5 Upright Row
5/5 Single-Leg Toe Touch Hops
+
6 minutes x  
3/3 Single-Leg box jumps
Toes to bar practice

B. Strength
Power Clean – 5 x 3 building heavy, Touch and Go
Clean High Pull – 5 x 3
Clean Pull – 3@105%
                         2 x 2 @ 110%
Deadlift – 4 x 4 @ 75%

C. WOD:
15-12-9-6-3
American KB Swing -70/55
Handstand Push Ups or HR Push Ups

Beginners Class:
A. Warm-Up
8 min row, medium pace

B. Skill: Clean
Hang Power Clean – 5 x 3, building
 – between sets, do 3-5 box jumps (tall)
Clean Pull – 3 x 3 for skill at biggest HPC weight
Power Clean – 5 x 1 building AHAP

C. Strength: Front Squat
Develop Front Squat – pick up from the floor with power clean, then do a tough set of front squats
 – should be able to build to your biggest power clean weight
 – do 3-5 sets of your BEST weight

D. WOD:
12 min AMRAP
15-12-9-6-3
Deadlift – 165/115
HR Push Ups
Air Squats
+
AMRAP w/ remaining walking lunge