Skill

Squat Clean
1-1-1-1-1

Today we’re working on a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up.  Increase the load if the movement is going well and you have the mechanics down.
WOD

For time

12-9-6-3
Power Clean 155/105 lb
Front Squat 155/105 lb

Workout notes: For today’s workout we have a barbell only metcon alternating between tow movements. Unlike during the skill workout where we worked on riding the clean down into the squat for this we want the weight to be light enough that you can catch in the power position for each rep.  After completing a round of power cleans you’ll move to front squats. The total rep count is fairly low so use this workout to challenge yourself with the weight you are going to use but remember we want the weight light enough to catch it above parallel and then complete the squats in a small number of sets rather than going so heavy you only do a rep or two at a time.