Skill

EMOM for 10 Minutes

1 Hang power clean from above the knees + 1 hang power clean from below the knees

We have a fun barbell complex on the menu today.  You will have ten opportunities to attempt a two position hang power clean complex.  Start by deadlifting the bar to the hang and then lowering it until it rests just above your knees. From there you will want to drive the bar upward by aggressively opening the hips. After you catch the bar in your front rack bring it back down to the hang and this time descend until the bar is below the knees.  Repeat the hang power clean but this time you will get the benefit of a short pull upwards as you bring the bar to the thighs.  If you are not practicing using the hook grip, now is the time to start!

WOD

for time

100, 75 or 50 alternating one arm devil press 50/35 lb

Workout notes

This marks the second time we’re seeing the alternating devil press in a workout.  Essentially you are performing a burpee with the dumbbell on the ground and finishing with it overhead.  Either a snatch or clean & jerk are totally acceptable movement standards so use whichever you feel is most efficient.  The workout essentially consists of single element which can ramp up the difficulty of movements quite a bit when compared to couplets or triplets where you get some recovery between stations.  For that reason choose a total number of reps that is within your capabilities.  Ideally you should choose a number of reps low enough that you can maintain a strong intensity level throughout each rep.