Skill
EMOM for 10 minutes:
Hang squat clean
Squat clean

Practice a fast drop underneath the barbell on both reps in this complex. Be sure not to sacrifice full extension on your pull in either movement to achieve that speed, though; the first rep starting at the hang should make it easier to stand tall, feel your full height, and then hit that height on your pull in the hang clean. Keep that same degree of extension on the second rep when you take it off the floor.

Workout of the Day
AMRAP in 8 minutes:
4 power cleans
16 step ups

Shoot for a very heavy weight on your power cleans; singles throughout the workout are expected. Transition as quick as you can between movements, and try to keep a steady pace on your step ups. Be sure you’re standing all the way up at the top of each rep so that you don’t short the range of motion.

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 4×1:40 on, 0:20 off