Skill

EMOM for 10 Minutes
3 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 3 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

3 Rounds for time
400M Run
30 Sit-Ups
15 Hang Power Clean 135/95lbs

Workout Notes: For today’s workout you should have a good idea how the lift feels with the weight you were using during the skill work. Your WOD weight should be light in comparison to what you were capable of during the skill work. The rounds of cleans do not need to be unbroken but you should be able to complete them in at least a few sets.