Skill

EMOM for 10 minutes
2 power cleans

You can choose to treat these reps as singles or link them together to practice touch and go reps. If you choose not to link your reps make sure you can follow yourself quickly for rep number two so that you don’t fall behind on the minute and to give yourself time to recover in each minute. Add weight as you go if things are feeling good!

Workout of the Day

5 rounds of 3 minutes on 1 minute off
6 box jumps
6 alternating dumbbell hang clean and jerk

Spend some time practicing alternating dumbbell hang clean and jerks before the workout starts to figure out a good weight to use today. You’ll want to be able to do these unbroken throughout the workout but it’s totally fine for that to be a challenge. A smooth transition between reps will go a long way here. If you are unable to jump, box jumps can be switched to step ups. If you can jump but just need a lower box grab one of our smaller boxes or stack some plates to a height you are comfortable with!

standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb