Demogorgon

Demogorgon

PSKC CrossFit – CrossFit

Power Clean

Power Clean Review:

Working on Fast Elbows, Catching in the Rack Position, and Touch and Go.

Warm-up

In this warm-up gradually work up to the weight you are going to use.

1 round

10x Air Squats

8x Kips (review pushing down on the bar)

3x Power Cleans

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1 round

8x Wall Balls

6x Knees 2 Elbows

2x Power Cleans

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1 round

6x Wall Balls

4x Toes 2 Bar or Knees 2 Elbows

1x Power Clean

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

15x Wall Balls (20/14)(14/10)(Air Squat)

10x Toes 2 Bar (Knees 2 Elbows) (Sit-Ups)

5x Power Cleans (185/130)(135/95)(96/65)

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