Skill

12×45 seconds
1 squat clean w/ pause below the knee

For each of 12 reps, pull from the floor and hit a distinct pause just below the knee to reinforce good positioning and tension. From the pause, explode upward and receive the bar in your squat stance. If you’re still working on catching the bar below parallel, ride the bar down to full depth.

Workout of the Day

AMRAP in 15 minutes
12 lateral burpees
9 front squats

Start with a sustainable pace on the lateral burpees so you can attack the barbell movement in larger sets. When it comes to the front squats, keep your elbows high and your chest up to maintain an upright torso, choosing a weight you can complete in one or two quick sets. To scale, reduce the barbell load and/or perform standard burpees if stepping or jumping laterally over the bar is an issue.

standard: 95/65 lb
rx: 135/95 lb
sport: 165/115 lb