Skill
12x45s
1 squat clean with pause at the knees
We’re continuing our two-day pause at the knees theme today! Focus on a controlled pull from the floor with your hips and shoulders rising together before pausing at the knees. After the pause, drive through the floor while opening your hips and receive the bar at your shoulders while you drop into the bottom of your front squat.
Workout
for time
10-1
deadlifts
lateral burpees
Today’s workout consists of ten rounds of a couplet with a descending rep scheme. Begin with ten deadlifts, followed by ten burpees to complete the first round. In the second round, perform nine of each exercise, then eight, and so on, until you’ve completed all 55 reps of each movement. Adjust the deadlift weight to a light enough load that you can complete each round in at least two sets. For burpees, you can scale the movement by stepping over the bar. If you’re new to this type of workout, you can also scale the volume by skipping the first round or more.
standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb
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