Skill
EMOM for 10 minutes:
Hang power clean plus power clean

After drilling the clean pull the last two weeks, we’ll now be working on transitioning from generating power in the hang to generating power from the floor within the same sequence. Pay attention to your hip and shoulder position when you hit your first lift, and try to pass through that same powerful position when you move up off the floor on rep two; the hang power clean is the simpler of the two lifts, so it’s an effective primer for the full range of motion.

Feel free to go heavy, as long as it stays pretty.

Workout of the Day
AMRAP in 10 minutes:
10 hang power cleans
40 double unders

After three days of long and complex workouts, we’ve got a very simple one today. Use a hang power clean weight that never takes more than 3 sets per round, and a jump rope volume and difficulty that takes no more than a minute.

standard: 95/65
rx: 115/85
sport: 135/95, drag rope
metcon: 4:00 on, 2:00 off, 4:00 on