Skill
1 hang power clean
For today's skill work, we'll be focusing on hang power cleans. Start each rep from the hang with the bar at mid-thigh, drive your hips through and get tall before you pull under, then spin your elbows around fast to catch in a quarter squat with your elbows high. Start light and work up to a moderately challenging weight.
Workout of the Day
AMRAP in 15 minutes
30 crossovers
20 sit-ups
10 alternating dumbbell hang power cleans
15 minutes on the clock for this triplet. For the crossovers, cross and uncross your arms with each jump and keep your jumps small and quick, scale by doing single unders if the rope work is the limiter. For the sit-ups, touch the floor behind your head at the bottom and your toes at the top on every rep. For the dumbbell hang power cleans, drive the dumbbell up with your hips and catch it at your shoulder, alternating arms each rep, and choose a dumbbell you can keep moving through all 10 reps. Your score is total rounds plus any additional reps in your last incomplete round.
standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb