Skill

EMOM for 10 Minutes
Power clean + Hang power clean

Our skill work today is a two position clean. First power clean the bar from the floor then reset your hook grip and lower the bar to the hang just above the knees. From there power clean the bar again and finish up by receiving the bar in the power position for a second time. Remember that this is positional work and we’re not looking to max or miss any lifts.  Use a moderate weight but remember that a complex like this will increase the difficulty of each movement in relation to just performing a single repetition.

WOD

AMRAP in 10 Minutes

5 Burpees
10 Barbell front rack walking lunge steps 45/35 lb
15 Strict press 45/35 lb

Workout notes

Today’s workout is a triplet with two difficult weightlifting movements and a lighter than usual benchmark weight.  Start with five vanilla burpees and then move to the barbell for the lunge/press combo. We’re looking for a weight that is far below maximal effort for both the lunges and presses.  You will use an unloaded barbell for both the lunges and presses.   Test both movements by attempting a large set with the empty bar.  If needed grab a training barbell or two light dumbbells for the presses and lunges so you don’t get held up there for too long!