Skill

EMOM for 10 Minutes
3 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

AMRAP in 8 Minutes
10 Alternating Dumbbell Snatch 45/30lbs
10 Box Jump 24/20″

Workout notes: Both of these movements require a high power output so you will do well by practicing a controlled pace.  Establish a maintainable breathing and movement pattern as you begin your first round. As you fatigue sustaining your power output will be difficult so setting a sustainable pace early on will be important.