Barbell warm up for cleans

Then

Squat Clean
1×3 Power Position*
2×2 Hang, at knee**
then,
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75%
3 @ 80%
2 @ 85%

Coach Focus: Today’s focus is barbell speed once the barbell passes the athlete’s knee. A common mistake by athletes is trying to RIP the bar off the floor in their first pull, leading to disorganized and sloppy reps. Instruct athletes to pull the first pull (ground to the knee) with control and then think about accelerating the bar once it passes the knee.

Extra Work
EMOM for 10 minutes
10 second bike sprint for cals