Skill

EMOM for 10 Minutes
3 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

AMRAP in 8 Minutes
8 Left Arm Russian Kettlebell Swings 24/16 kg
8 Right Arm Russian Kettlebell Swings 24/16 kg
8 Burpee Box Jump 24/20″

Workout notes: The one arm kettlebell swing is something you may not have encountered before. For this movement you should be practicing utilizing the hips and core to generate momentum to move the kettlebell. Taking away one arm should require a little more coordination and timing to keep the bell moving. You should be working with a weight that you can perform all 8 swings unbroken when fresh. Keep the kettelbell height at or just above eye level so you are performing them “russian” style and not performing snatches.  Practice rotating your arm out (thumb up) and in (thumb back) at the top and bottom of the swing respectively.