Skill

EMOM for 10 Minutes
2 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 2 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all two 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 10 Minutes
50 Sit-ups
35 Deadlift 155/105 lb
20 Hang power clean 155/105 lb

Workout notes

Today’s workout is short duration AMRAP with large sets of two weightlifting movements and sit-ups.  With the large sets we’re likely looking at low round counts so don’t be intimidated by the potential volume but moderate your pace so you can work continuously for ten minutes.  Most of us won’t be able to do the barbell movements “unbroken” so just work in sustainable sets that allow you to work continuously with short rest.  The hang power clean should be the most difficult of the two barbell movements so adjust your load based on the clean and use the same weight for the deadlift.