Skill

EMOM for 10 Minutes

1 Power clean with pause below the knees

We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders in a partial squat prior to standing up to finish the lift.  In this version of the power clean we’ll add a pause below the knees which should help you isolate any positional issues you need to work on.  Focus on pulling the bar from the floor under control with the  chest up.  After the bar passes your knees, generate aggressive vertical momentum by violently opening the hips and catching the bar with your elbows up.  Remember that even though we’re working on the power clean you should still drop lower into a partial squat as the bar gets heavier

WOD

for time

21-18-15-12-9-6-3
Kettlebell swings 32/24 kg
Left leg step ups 24/20″
Right leg step ups 24/20″

Workout notes

Today’s workout will be scored by the total time it takes for you to complete eighty-four kettlebell swings and the same amount of bodyweight step ups on each leg.  For the kettlebell swings use a weight light enough that you could get through each round in two to three sets.  If you are between weights and considering bumping up the load from what you normally swing consider scaling to Russian style, eye-level swings.  The step ups are performed without weight but the volume is still fairly high.  If you are new to CrossFit or you want to scale the total reps consider chopping off that first round and starting with the round of eighteen.