Skill

EMOM for 10 Minutes
2 Hang squat clean with dead stop in bottom of front squat

We working on position weightlifting today in out skill work.  You’ll have ten rounds to work on a two rep complex of hang squat cleans.  Start by deadlifting the bar and then lower the bar above your knees before driving the bar upward as you drop underneath it.  Lifting the bar from the hang will require you to drop under the bar quicker and turn the elbows over faster than if you pulled the bar from the floor. After receiving the bar in the bottom of your squat pause and come to a full stop before standing up.  Performing the squat this way will increase the difficulty and encourage you to keep your feet flat and torso upright.

WOD

for time

15-12-9-6-3 *
Thruster 155/105 lb

* 200M Run after every round

Workout notes

Heavy thrusters are on the menu today!  Each round doesn’t need to be unbroken but we’re looking for a weight you could do those bigger rounds in two to three sets.  Apply what you learned during the skill work to this lift!  Keep those feet flat on the ground force your chest and elbows up throughout the squat.