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

Target 70-75%% of your max power clean.

Hit a strong extension on the hang pull, and then keep that speed and height on the hang power clean. Follow through from there with a split jerk to finish off the set.

Workout of the Day
AMRAP in 16 minutes:
16 box jumps
8 power cleans

Every 4 minutes, including at the start of the workout, run 400 meters. Pick up where you left off when you get back from the run.

Happy Birthday, Coach Lisa! We’ve got a hard leg and conditioning test for her birthday workout. Pick a barbell weight that has you doing quick singles or small sets of touch and go on the power cleans. 16 minutes is a long time to work, so settle into a steady pace across all 3 movements.

standard: 95/65 pound bar, 20/12 inch box
rx and sport: 135/95 pound bar, 24/20 inch box
meton: 4×3:00 on, 1:00 off