Strength

Squat Clean

1-1-1-1-1

Work up to a strong effort squat clean.  Start light and increase with each successful attempt.  If you are new to the movement work on performing a power clean and riding the bar down into your deepest squat.  Be sure to maintain an upright torso and rack the bar on your shoulders with elbows up as your are standing up out of your squat.

WOD

For time
15-12-9-6-3
Squat Clean 135/95lbs
Burpee

Workout notes: This 5 round couplet should constitute a sprint type of workout for most athletes. You should have an idea what is an appropriate weight for you after the skill work today. Something in the 60% range of a strong effort lift would be appropriate. Keep moving fast but don’t sacrifice form or range or motion. Keep your knees out and over your feet as you stand up out of your squat.