WOD:
SWOD: Take 20 min to work up to a 1 rep max. power clean
Weighted planks: 30 sec hold x 5
This is GREAT video analysis of proper power clean technique.
Note that she is completely opening up her hips, shrugging her shoulders and fully extending before bending her elbows into a FAST and aggressive turnover.
[yt]http://www.youtube.com/watch?v=6TlbDQUWs0s[/yt]
Additional reading: