Skill

12x30s
hang power clean

This should look familiar if you made it to the gym on Friday. Today we’ll tackle the hang power clean rather than the hang power snatch. Each lift will start with a deadlift and a clear pause before bowing forward to initiate the hang power clean. Focus on fast elbows and catching the bar with your hips behind you in a partial squat. Plan some quick weight jumps along the way if things are feeling good!

Workout of the Day

AMRAP in 15 minutes
30 double unders
12 alternating dumbbell power cleans
10 goblet lunge steps

Grab a jump rope and a dumbbell for today’s workout. Scale the double unders by volume if needed or do singles if you don’t have this skill yet. If you’ve been using the same dumbbell weight for a while this workout is a great opportunity to try a heavier weight. Be sure to test your lunge to ensure you’re comfortable with both movements.

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