Skill
EMOM for 10 minutes:
Hang power clean plus slow pull power clean

We’re working on a classic drill pairing today. This purpose of this sequence is to practice excellent positioning on the hang power clean, and then replicate that positioning with a slow and deliberate pull on the slow pull power clean. Slowing down that second clean does two things: it gives you time to accurately hit the proper lift-off point on the thighs, and it forces you to develop your power higher up in the movement rather than getting all of your speed off the floor. Skillful execution of both of those aspects — the patient timing and the explosive drive — are necessary parts of mastering the movement.

Workout of the Day
AMRAP in 13 minutes:
200 m run
10 hang power cleans
10 pull ups (strict or kipping)

Challenge yourself with the hang power clean weight today; if you’re able to go unbroken in multiple rounds, you might be working with too light of a weight. Two or three sets to work through your ten reps per round is a great target for today. Take a similar approach to the pull ups (targeting two or three sets for the ten reps).

standard: 95/65
rx: 135/95
sport: 155/105, chest to bar
metcon: 6×1:30 on, 0:30 off