Skill
EMOM for 10 minutes:
Hang clean pull
Hang power clean

Pass through a tall and powerful position on the hang clean pull, and then hit that same position on the hang power clean before dropping underneath the bar to catch it. Feel free to go heavy, as long as your hang power clean catch stance isn’t getting sloppy.

Workout of the Day
For time:
21-15-9
Deadlift
Pull up (strict or kipping)
400 m run after each round

15 minute time cap

Use a deadlift weight that makes it possible to hit each round in 2 or 3 quick sets at most, with no compromise in form. Your pull ups can be scaled to a slightly tougher difficulty, with 4 or 5 sets for the first round being a reasonable approach. Try to keep things moving though, and avoid setting yourself up to grind to a halt by picking scaling options that are too tough. Run fast!

standard: 135/95
rx: 185/135
sport: 225/155, chest to bar
metcon: 5×1:40 on, 0:20 off