Skill

EMOM for 10 Minutes

1 Power clean + 1 Hang squat clean

We have simple barbell complex for our skill work today.  You will have ten opportunities to practice a power clean plus a hang squat clean.  The first rep of the complex starts from the floor.  Pull the bar off of the floor with your hips low and accelerate past the knees as you drive the bar up into the receiving position. Drop into a partial squat with your elbows out in front.  Ideally your finishing stance is such that you could drop into a squat if you needed to.  For there you’ll stand up and reset your grip as you lower the bar to the hang.  In the second lift we’re eliminating the pull from the floor so do your best to create momentum by aggressively opening the hips and dropping under the bar quickly and into a full squat.

WOD

AMRAP in 12 Minutes

9 Deadlifts 155/105 lb
6 Burpees
3 Hang squat clean 155/105 lb

Workout notes

Today’s workout has another pairing of two barbell movements along with a bodyweight movement.  Each round starts with a set of what should be very light deadlifts that go into a small set of burpees.  The final movement of this triplet is a small set of hang squat cleans.  The suggested load is on the moderately heavy side so you’ll want to base the weight you use off of the cleans rather than the deadlifts.  Be sure to test out a set of three and make sure they are fairly easy when you are fresh.