3 Position Power Cleans & 3 Position Clean Pulls



7 power cleans (135/95)(95/65)

7 push press (135/95)(95/65)

7 bar facing burpees

30s rest

7 Rounds for Time


Performed bottom to top, the 3-position power clean helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive turn over of the bar. This will help us with our bar speed and power in the lift, faster we move, the lighter the bar becomes. The clean pulls will reinforce the same but under a higher load.

The wod today will test how quickly we can handle that bar when our heart rate is jacked up! Seven short sprint rounds of power cleans, push presses and burpees…choose a load that is challenging but allows you to sprint the barbell movements as they should be as unbroken as possible.

Box brief:

No 6:15am classes on Thursdays.

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Shirts are in…please pick them up next time you come to class!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy/Sarah. We’ll cross-post it with you.


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