Skill

EMOM for 10 Minutes
1 Power Clean + 3 Front Squats

We’ve got a barbell complex on the menu today.  For the power clean you will 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.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.  Hang on to the bar after your power clean and finish with 3 front squats.  Focus on an upright torso, a loose grip on the bar and high elbows here.  Three reps will feel like a lot in an on the minute format so feel it out as you go and make sure you are able to make all three front squat reps each minute.

WOD

For time
150 Double Unders
50 Kettlebell Snatches 24/16kg
1,000m Run

Workout Notes: Today’s workout is a chipper.  You will start with a large number of double unders.  If 150 is way out of your league choose a number that you think you could complete in 3-4 minutes.  If you’re not sure what number to choose you can spend 3 minutes racking up as many double unders as possible before moving on t0 the kettlebell snatches. If you have never done a double under before you can complete 200 singles with a double under attempt every 25 reps. Initiate the kettlebell snatch very much like you would a kettlebell swing, but lead with your elbow and rotate your wrist around the kettlebell before punching out at the top.  Try not to just flip the KB end over end and let it smash into your arm.  You do not need to bring the kettlebell back to the floor or alternate arms between reps, each rep can be initiated from the hang and it is up to you how you split up the reps. If you can’t find a kettlebell weight that works for you feel free to choose a dumbbell.  When you finish the 50 snatches take off on your 1,000 meter run out the back doors down to cantrill and back.  Pick up the pace if you can to finish the workout strong!