Skill
EMOM for 10 minutes
1 slow pull power clean + power clean
In today’s skill work, we have a two-rep barbell complex with two variants on a power clean. On your first lift, pull the bar in a slow and controlled fashion until the bar passes your knees, and then accelerate through to the catch position. On your second rep, go at full speed but make sure your hips and shoulders rise together during the first pull.
Workout of the Day
AMRAP in 15 minutes
40 double unders
10 deadlifts
4 front rack walking lunge steps
Another great opportunity to work on your double unders. If you don’t quite have them yet scale to 80 single unders or decrease the volume vs the benchmark. We’ll be using one barbell today so choose your weight based on the difficulty of the front rack lunges. Be sure you can do four in a row when fresh and keep your elbows high to support the bar. Your back knee should lightly touch the floor on each step while your chest stays upright.
standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb