Skill

EMOM for 10 minutes

1 slow pull power clean + power clean

For today’s skill we are working on a two rep barbell complex.  Start by pulling the bar from the floor slow and under control.  Accelerate as the bar passes the knees and aggressively open your hips to drive the bar upward before dropping into your receiving position.  From there reset the bar on the floor and finish the complex with a full speed lift.  In the second lift focus on passing through the same positions as in your slow pull clean.  Keep the hips low and maintain your back angle as you bring the bar off of the floor. For this skill work you can use a moderate load and practice your mechanics, keeping the weight the same across all ten minutes, or increase slightly if you have the technique dialed in.

WOD

4 Rounds with one minute on each station

Kettlebell swings 32/24 kg
Air assault bike for calories
Dumbbell weighted step ups 50/35 lb 24/20″
Rest

Workout notes

Our workout today is a four round triplet with three minutes of work and one minute of rest.  For busier classes we’ll partner up and start at different stations.  For the kettlebell swings try to start each minute with a large set and then possibly a second or third if you have time.  On the bike you should work at a sustainable RPM rate for each round keeping in mind all three movements have a heavy emphasis on the legs so don’t go all out in those first rounds.  For step ups you can hold the dumbbell any way that you like so find a method that lets you work for most of the minute at a steady cadence.