We end this week with some Oly work from blocks. Working from blocks are great in the fact that you have to generate power quickly. Set up with the bar just above the knee and tighten every muscle before you begin. Then accelerate the bar up, extend your hips and pull yourself under the bar.
In the metcon, we have an ascending ladder adding 1 rep per round. Make sure you keep your hips fast during the cleans and keep your core tight during the front squats.
Power Cleans from blocks: 5×3 from 60-80% respectively
AMRAP in 12min:
1 Power Clean
1 Front Squat