For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

CrossFit Roots welcomes Matt Johnson from CrossFit Verve. Matt recently moved from Denver to Boulder. It sure is fun to take in an athlete who received a ton of great coaching previously. Thanks Chans;)

Cleans, Hang, and Power What!?

Ever get mixed up with the many kinds of cleans we do at the shop?  Read on to learn the differences.
Clean
An exercise that moves the barbell (or object) from the floor to a racked position across the deltoids.  The athlete receives the bar in a full squat.
Hang Clean
In the hang clean, ‘hang’ designates the start position of the bar.  The exercise starts with the athlete standing upright with the barbell in hand. To execute a hang clean, the athlete lowers the bar down the thighs, explodes upward into full extension of the hips, knees, and ankles, and receives the bar in the racked position.
Power Clean
In the power clean, the word ‘power’ designates that the athlete can receive the bar above a full squat position.  In this exercise the bar is most commonly received in a quarter depth squat.
Hang Power Clean
In the hang power clean, the bar starts from the hang position (athlete standing upright with barbell) and receives the bar anywhere above a full squat depth.