Skill
EMOM for 8 minutes:
Power clean
Hang squat clean
Hang power clean
Jerk

Newer lifters: take your time working through this complex, making sure that you’re hitting each lift correctly. Try to catch at intentionally different depths in your squat on the hang squat clean versus the hang power clean, and be sure to fully stand up and take a moment between each lift before starting the next.

Experienced lifters: keep the bar moving the whole way through this complex, never coming to a complete stop. Cycle the bar straight off the shoulders and into the next lift as you stand up from the previous one. Pay particular attention to the hang power clean to jerk transition; your partial squat in the hang power clean should serve as the wind-up for your jerk. It’s ok to go heavy, don’t go so heavy that you miss that tempo. Prioritize smooth cadence, excellent balance, and very consistent technique.

Workout of the Day
AMRAP in 6 minutes:
12 hang power cleans
12 lateral burpees

4 minute rest

AMRAP in 6 minutes:
20/15 calories
12 lateral burpees

You should be well-prepared to smoothly cycle a lighter hang power clean in the workout today; pick a weight that never takes more than 2 easy sets. Six minutes is very short, and 4 minutes is a very long rest. Push the pace today! We rarely do a full-on sprint in the workout, but this time domain is flirting with it.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 6:00 on, 4:00 off, 6:00 on