SkillEMOM for 10 minutes:
Hang power clean
Split jerkRemember to deadlift the barbell up to the hang and stand tall for a moment before starting your hang power clean. Practice catching the hang power clean with your feet no wider than your regular squat stance, and then follow through with a split jerk. Do your best to keep your back heel off the floor in the catch on your split jerks.
Workout of the Day4 rounds for time:
200 meter run
16 hang power cleans
12 lateral burpees16 minute time capThis is the second of three consecutive workouts this week with the rx weight set at 115/85; the hang power cleans should be a bit tough, but easy enough that you can finish them in no more than 3 quick sets every round. If you’re too ambitious on the weight, the 16 minute time cap will start to feel very tight.standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:00 on, 1:00 off