Skill

EMOM for 10 Minutes
1 Hang Squat Clean

We’re working on lifting technique today. Start by deadlifting the bar into the hang position and retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice catching the bar with your elbows up and bearing the load on your torso.  Practice hitting all of the positions perfectly before you increase weight!

WOD

5 Rounds for time
21 Kettlebell Swings 32/24 kg
12 Burpees

Workout notes: It’s a classic pairing and the movements are simpler side of things but you should still respect them and work on perfect effort!  Use a kettlebell with which you could perform large sets if you wanted to.  Remember you can always scale the swing to a russian style swing if you want to but up to a heavier kettlebell.  When you are performing burpees remember to be explosive and quick to your feet if possible! Don’t for get to reach full extension and clap overhead with every rep!