Skill

EMOM for 10 Minutes

1 Slow-pull power clean

We have more positional weightlifting skill work on the menu today. You will be cleaning the barbell from the floor and catching it in a power position.  We’ll start each rep with a slow and controlled “first pull”.  The first pull is the short distance the bar travels from the ground until it passes your knees. If you are hitting the skill work correctly your hips and shoulders should rise together.  Accelerate the bar with an aggressive hip opening after you finish the slow pull and catch the bar in a partial squat prior to standing up.

WOD

AMRAP in 10 Minutes

Strict pull-ups

7 kettlebell swings EMOM 32/24 kg

Workout notes

There will be ten minutes total on the clock today and we’ll use a minute timer to use for a “buy-in” in each round.  At the top of each minute, including the start of the workout, knock out seven kettlebell swings.  After your seven swings complete as many reps as possible of strict pull-ups.  When choosing your kettlebell make sure to get one that you could easily perform a set of seven unbroken while fresh.  Transition times should be quick so your first scaling option for the pull-ups should be jumping pull-ups where you pass through some portion of movement strict rather than messing with getting in and out of a band.