Skill

EMOM for 10 minutes
1 hang squat clean from above the knee
+
1 hang squat clean from below the knee

Focus on maintaining a vertical torso and keeping the bar close to your body as you move through the two different hang positions. The first rep starts from above the knee, requiring a fast hip drive to get under the bar. For the second rep, lower the bar to just below the knee, focusing on keeping your weight in your heels and your back tight before initiating the pull. If you are still learning the squat clean, catch the bar high in a power position and then ride it down into a controlled squat

Workout of the Day

10 rounds of 30 seconds at each station
front squats
push presses
rest

Focus on keeping your elbows high to support the bar in the front rack during the squats and maintain an upright torso. On the push presses, use a quick dip and drive from the legs to move the weight overhead and finish with your arms and legs extended. The last rep of your front squats can lead directly into your first push press, but a single power clean at the start may help you settle into a larger set size. Plenty of opportunities to test out both. Since this workout involves high reps with a light bar, prioritize consistent movement.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb