Skill

12x45s
2 hang squat cleans

Another great day to practice hook grip if you’re not already doing it! You’ll be on a 45 second timer today and completing 12 sets of 2 hang squat cleans. Practice fast elbows as you drop under the bar and travel all the way down into your squat for both reps. Add weight as you go if things are feeling good.

Workout of the Day

AMRAP in 15 minutes
15 wall ball shots
5 deadlifts

Choose a deadlift weight that you are fairly comfortable with for sets of five throughout the majority of the workout. Take a second after your 15 wall balls to set up for your deadlift to guarantee a strong position as you pull the bar from the floor.

standard: 16/12 lb., 155/105 lb.
rx: 20/14 lb., 185/135 lb.
sport: 25/20 lb., 225/155 lb.