Skill

EMOM for 10 Minutes

3 Hang Power cleans

Work up to a moderate weight Hang Power Clean and perform three repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll 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.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

AMRAP in 10 Minutes

50 sit-ups
25 front squats 115/85 lb

Workout notes: Today we have a time priority couplet with higher rep counts for both movements.  The large number of front squats in each round will be difficult so choose a weight with which you think you could perform the entire round in 2-4 sets.  Break up the round anyway that you like during the workout but test out your weight during warm-up and make sure you can perform 10+ reps easily.   Keep your knees tracked over your feet as you descend below parallel and practice keeping your chest and elbows up through the entire range of motion.