052215
Power Clean + Hang Clean
4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 70% of 1 RM Clean and Jerk. Stay at the same weight for all sets. Target a linear progression each week. Target a 5 kg increase each week if work sets are above 1000 kg. Target a 2.5 kg increase each week if work sets are below 100 kg.
WOD:
100 dbl unders
80 air squats
60 kb swings 53/35#
40 burpees
20 cal row