Skill
EMOM for 10 minutes
3 hang power cleans

We’ll be working on the minute today to complete ten sets of three hang power cleans. This is a great time to practice cycling heavier weights and an even better time to practice using hook grip when you lift!

Workout of the Day
5 rounds of 1 minute on each station

box jumps
kettlebell swings

We’re sticking with the minute timer after the skill work for the workout as well. You’ll need a kettlebell and a box. Choose a box height and a kettlebell weight that allows you to work for more of the minute than you rest for. If you can manage to keep track of your box jump amd kettlebell swing reps you’ll have one big number for your score at the end of the ten minutes. Have fun!

standard: 24/16 kg, step-ups
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
overachiever: 32/24 kg, 24/20″