Tight and fast

Nick | 10/16/2018 | 1

Today is all about short bursts of power.  We’ll be starting with a power clean complex and finishing off with a sprint 21-15-9 that should be done before you know it.

Our clean complex is short, but you’ll have to keep it explosive to get it heavy.  The first rep is from the hang, but you’ll get more momentum for the second by pulling from the floor.

The WOD should be 4-6 minutes long.  If this is stretching out towards the 10 minute mark, we did not scale right.

STR:

Hang Power Clean

+

Power Clean

WOD:

21-15-9

toes to bar

box jumps (24/20)