Strength
EMOM 4: 2 tall cleans
Then,
Every 1:15 x 6: power clean (pos. 1) + front squat + clean (pos. 1)
Notes
The tall cleans will be light. Ensure you are not cheating the movement by using leg drive to elevate the barbell.
Focus on quality positions. Try receive your power clean with your feet in a squat width. Then pause for :02 before sinking into the front squat. If your feet are not in the proper position or you are off balance and unable to pause, simply stand up, make the necessary correction, and perform the front squat.
You may build up across these rounds or you may perform multiple sets at the same weight. Try to avoid missing reps.
Conditioning
5 rounds
15 wall ball
12 chest to bar pull ups
*10 min cap*
Notes
Today’s metcon is 5 rounds of wall balls of chest to bar pull ups. Your score will be the time it takes to complete the 5 rounds or your reps completed at the 10 minute time cap.
Your wall balls should be completed unbroken across the rounds. Choose your weight accordingly.
The chest to bar pull ups should be completed in 2-3 sets across the workout. You may substitute chin over bar pull ups, banded pull up variations, or a jumping pull up variation. Choose a more challenging version of the pull up than you normally would.