Skill

Power clean
1-1-1-1-1

We’re tackling a simple weightlifting movement in today’s skill work.  We’ll lift without a clock to allow you plenty of time to rest and recover should you decide to work up to a strong effort power clean.  You can use this opportunity to add some weight to what you normally lift so long as your mechanics are consistent.  Start by pulling the bar off of the floor with the hips low and your chest up.  After the bar passes your knees, aggressively open the hips to create vertical drive on the bar.  Quickly drop into a partial squat while you drive your elbows up to receive the bar at the shoulders prior to standing up.   Try to hit each position in the lift rather than yanking the bar off of the floor just to hit a heavy number.  If you are new to the power clean keep the load in the light to moderate range rather than increasing to max effort.

WOD

10 Rounds of 30 seconds at each station.

Burpees
Rest
Kettlebell swings 32/24 kg
Rest

Workout notes

Today’s workout pairs two classic movements in a long duration interval format.  If you want a challenge for this workout look no further.  Before the call of 3,2,1… go, take a quick assessment of your fitness level and estimate what numbers you could hold for each of the thirty second rounds.  Fast burpees will net you 10+ reps per round and most of us will top out at 12-13 reps of kettlebell swings.  The challenge is to pick a difficult yet sustainable number of reps and hold that for all ten rounds. In the end we’ll score this by the total number of reps you complete after all ten rounds are finished.