Skill

EMOM for 10 minutes:
Hang power clean
Split jerk

Remember to deadlift the barbell up to the hang and stand tall for a moment before starting your hang power clean. Practice catching the hang power clean with your feet no wider than your regular squat stance, and then follow through with a split jerk. Do your best to keep your back heel off the floor in the catch on your split jerks.

Workout of the Day

4 rounds for time:
200 meter run
16 hang power cleans
12 lateral burpees

16 minute time cap

This is the second of three consecutive workouts this week with the rx weight set at 115/85; the hang power cleans should be a bit tough, but easy enough that you can finish them in no more than 3 quick sets every round. If you’re too ambitious on the weight, the 16 minute time cap will start to feel very tight.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:00 on, 1:00 off