Power Cleans and CrossFit Open Prep

Main Class:
A. Warm-Up
     3 Rounds – 35/20# KB
     20 Alternating Single-Arm KB Swings
     6 Alternating Turkish Get Ups
     6/6 KB Snatch
     +
     3 Rounds – 20/16″ box
     6 Box Jumps
     8 Lateral Box Jumps (4 per side)
     6 90-degree rotation Box Jumps (3 per side)
     4 Inch Worms
     +
     Hip and Ankle Mobility

B. Strength
     Power Clean
     6 Reps EMOM x 10
     use a weight that’s a little worse than last time, but one you can 
     keep under control

     Clean High Pull – 5 x 3
     Pendlay Row – 5 x 3-6

C. CrossFit Open Prep
     WOD: 14.5 (20 min time cap)
     21-18-15-12-9-6-3
     Thruster -95/65
     Bar-Facing Burpee

You need more than that?

Beginner’s Class:
Warm-Up:
10 min, easy pace
10 Bentover Row (empty Barbell)
10 Push Press
10 Upright Row
10 RDL
10 Air Squats

Skill and Mobility for Thrusters
3 min x Shoulder Mobility for front rack and overhead position
3 min x Groin stretch for bottom of front squat
3 min x ankle/calf stretch to keep heels down
2 min x back extension on foam roller

Thrusters – Develop technique for the movement
Build thruster to a manageable 6 rep

WOD:
9 min AMRAP
8 Thrusters
6 Bar-Facing Burpees