SKILL

Power Clean

3 Rounds (PVC, empty bar, light bar)

  • 1st Pull w/pause x 5
  • 1st Pull w/pause + Jump Shrug x 5
  • 1st Pull w/pause + Jump Shrug + High Pull x 5
  • 1st Pull w/pause + Jump Shrug + High Pull + Drop and Catch x 5
  • Power Clean x 5 (no pause)

STRENGTH

5 Rounds

  • Power Cleans x 3

*rest 2 minutes

ACCESSORY WORK

3 Rounds

  • Bulgarian Split Squat x 8/side
  • Pendlay Row x 10
  • Sliding Plank x 60 sec

*rest 45 sec after each exercise

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WOD January 23, 2020

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