Skill

EMOM for 10 minutes
hang power clean + power clean

complete one power clean from the hang followed by one from the floor. Focus on an explosive hip drive and quick drop into a partial squat to catch the bar in the power position for both lifts. You can link both reps together or drop the bar after the hang power clean and take a second to set up before lifting the second rep from the floor.

Workout of the Day

AMRAP in 15 minutes
15 hang power cleans
21 wall ball shots

We’ve got a much different looking 15 minute AMRAP today from yesterday. The rep count is high for the hang power cleans so make sure to choose your weight there carefully. Choose a weight that allows you to get through each set in 2-3 sets even when you are deep into the workout. Whatever wall ball weight you normally choose will be good for today!

standard: 75/55 lb., 16/12 lb.
rx: 95/65 lb., 20/14 lb.
sport: 115/85 lb., 25/20 lb.