power clean + hang clean

4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 70% of 1 RM Clean and Jerk. Stay at the same weight for all sets. Target a linear progression each week. Target a 5 kg increase each week if work sets are above 1000 kg. Target a 2.5 kg increase each week if work sets are below 100 kg.

Skill

Emom 5

2-5 strict pull ups AHAP

WOD

50 goblet squats

50 kb swings

50 kb lunges

beginning with and EMOM 5 burpees