The Power Clean and Squat Clean are 2 different movements. Some people can’t get into a full squat, so they will stick with power cleans. If you want to find both PC and SQT Clean, feel free to; you have 15’ TOTAL, to find both. Remember do NOT yank the bar off the ground: slow to the knees and then accelerate speed of bar starting when bar is at the knees…

CrossFit Warrenton – CrossFit

Warmup 2 (No Measure)

200m Easy Row

10e Active Spider stretch

200m Medium Row

10x (Push-up to Down Dog)

200m Faster Row

Banded Air Squats

9-11 Hero WOD (Time)

2001 Meter Row or Run

11 Box Jumps (30/24)

11 Thrusters (135/95)

11 Burpee Chest To Bar Pullups

11 Power Cleans (170/120)

11 HSPU (or x2 HR Pushups)

11 KB Swings (70/53)

11 T2B (x2 knees above hips)

11 Dead Lifts (170/120)

11 Push Jerks (135/95)

2001 Meter Run or Row
ONE bar!!