Skill

Power clean
1-1-1-1-1

We’ll spend a few minutes today working up to a moderate or strong effort power clean. Start with a light load and work up slowly increasing weight only if you have established the mechanics of the lift. Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay.  Practice pulling the bar from the floor under control and exploding with the hips as the bar passes your knees. As your receive the bar in the catch position you should re-bend the knees and hips to meet the bar in a partial squat.   An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit.

WOD

AMRAP in 15 Minutes

10 Kettlebell swings 32/24 kg
5 Front Squats 155/105 lb

Workout notes

Today’s workout is a time priority couplet with two weightlifting movements.  Both sets of movements are on the smaller side but we have a lot of time on the clock.  Use the benchmark loads as a guide based on what you normally lift.  Ideally you have weights that you can easily move while fresh. It’s not required during the workout but an unbroken set of both movements should be doable.  If you find that you are stuck breaking up the squats or swings early because of the weight you have gone too heavy.