Skill
20x30s
1 power clean
Today is a great day to build to a moderately heavy single or to test your lifting endurance with one weight for all 20 reps that’s heavier than you might go in a workout. Focus on a controlled pull from the floor and a quick drop under the bar to catch the bar in a partial squat. If you find yourself smashing the bar into your collarbone it just means you need to speed up the turnover of your elbows!
Workout of the Day
AMRAP in 15 minutes
200m run
35 air squats
50 alternating dumbbell hang clean and jerks
Choose a dumbbell today that you are pretty comfortable with. The set size of each round of alternating dumbbell hang clean and jerks is high and meant to be challenging but you’ll want to be able to knock out atleast 15-20 reps every time you pick up your dumbbell. Make your way through the runs and squats at a moderate pace so you’ve got something in the tank for the dumbbell!
standard:45/25 lb.
rx:50/35 lb.
sport: 65/45 lb.
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