Skill

EMOM for 10 Minutes
1 Squat Clean

For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  under control from the floor and practice using fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on riding the bar down to below parallel.  Something in the 70-80% range of your 1RM would be a good target weight for experienced lifters. If you are not sure what load would be appropriate start light and increase as you go judging by the strain that it takes for you to complete the rep.

WOD

For time
400M Run
30 Kettlebell Swings 24/16kg
100 Double Under
30 Kettlebell Swings 24/16kg
400M Run

Workout notes: Today we have a chipper workout that should a feel a bit like a sprint if these are movements you are familiar with. If you have been swinging a heavier kettlebell regularly make an attempt with a lighter kettlebell and see if you have progressed. If you are scaling and complete both rounds of 30 unbroken you have probably gone a little too light.  Those 3 movements together will be difficult so insert rest where needed.  If you do not have double unders yet perform 2:1 single unders with a double under attempt every 20 reps.