Feb 8, 2011 WOD

Skill/Strength:

5 x 5 Hang Power Clean

"Hang" refers to where you start the movement, in this case, bar is just above the knees. "Power" refers to where you catch the bar, or complete the movement. In this case, in a 1/2 or 1/4 squat. If you have a fair level of confidence with this movement, then go heavy. If you don't, then your goal is to keep the load moderate and focus on quality movement.

Metabolic Conditioning:

400m sandbag run 55#/20#
50 situps, feet anchored
25 box jumps, 24"/18"
400m sandbag run
50 situps
25 box jumps
400m sandbag run

For those of you who are truly beastly, please don't let me stop you from going with the 100# sandbag, or a 110# dumbbell!