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. You will then 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.  If you are new to lifting practice a smooth transition from where you catch the bar into the bottom of your squat.  Plan to add weight as you go to end up with a few challenging lifts in the last 2-3 minutes. If you are confident with this lift and are feeling good build up to a PR attempt in minute 10!

WOD 

AMRAP in 10 Minutes
10 Alternating Dumbbell Snatch 50/35lb
10 Abmat Sit-up*

*use dumbell as anchor and target

Workout Notes: Today’s workout is a simple couplet. For the dumbbell snatches you will alternate arms for each rep. Make sure to return the dumbbell to the ground between each rep but you are free to alternate hands in the air if you would like to perform the reps “touch and go”.  The rep count is low today so take this opportunity to bump up the dumbbell weight from what you would normally use. If your dumbbell is heavy enough try using it as an anchor and target during your sit-ups.