Strength

1-1-1-1-1-1

Power Clean

Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the bar at your shoulders and let your grip open up slightly.  As the bar gets heavier you should meet the bar at a lower elevation. If things are working correctly your last lift would be a squat clean or close to it.

WOD

For time

21-15-9

Double Dumbbell Push Press 45/30lbs
Box Jump 24/20″
Chest-To-Bar Pull-Ups

Workout notes: This workout falls into the sprint category if you are proficient at all of the movements.  The big sets of push press are tough so break them up as much as you need to so you can work without hitting failure during the pull-ups.  Kipping pull-ups are totally appropriate if you have the base strength to do them.  Scale the workout to chin over bar pull-ups or perform small sets of ring rows.  If you are on a band or doing ring rows, keep the movement strict and build that strength!