Skill

EMOM for 10 Minutes

3 Hang Power cleans

Work up to a moderate weight Hang Power Clean and perform three 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 15 Minutes

60 Double unders
40 Sit-ups
20 one arm DB overhead walking lunge steps 50/35 lb

Workout notes

Today’s workout is a time priority triplet with two bodyweight movements and difficult weighted movement. This is a longer workout so start out at a pace you can maintain for the duration.  If you are new to double unders scale to an amount you could complete in about sixty seconds during each round.  The lunges can be scaled to bodyweight or by holding the dumbbell at the shoulder if overhead mobility is an issue.  Complete twenty steps (ten on each leg) in each round.  There is not prescribed amount for each arm but do try to distribute the work evenly across both arms.