Skill

EMOM for 10 Minutes
1 Power Clean + 1 Squat Clean

We’ve got a barbell complex on the menu today.  For the power clean you will catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.  For the squat clean the mechanics will remain the same except you will pull yourself further under the bar to catch the bar in a full squat. It is up to you if you would like to complete your reps touch and go or as two single reps.

WOD 

AMRAP in 10 Minutes
10 Goblet Squats 32/24kg
15 Push-Ups
10 Goblet Lunges 32/24kg

Workout Notes: For today’s workout you will be using one kettlebell for two different movements.  If one of the two is more difficult for you choose the kettlebell you need for the more difficult movement.  Make sure that you are able to keep your chest up while holding the weight at your chest in a goblet style hold while you both squat and lunge.  For the lunge you can choose to either take walking lunge steps or stay in place stepping forward and then pushing back off of your front foot to bring your feet back together.  Scale the push-ups as needed so that you can maintain good form through all 15 reps.  Keep your torso tight and make sure that your chest taps the ground for each rep whether you are working from your toes or your knees here.