Skill
20x30s
1 hang squat clean
Complete one squat clean every 30 seconds for 20 rounds. If you’re unable to squat you can do hang power cleans instead. Focus on an explosive hip drive and a quick and controlled drop under the bar. Drive your chest and elbows up as you stand to complete each lift.
Workout of the Day
AMRAP in 15 minutes
10 front rack walking lunge steps
7 lateral burpees
4 strict press
Select your weight today based on the strict press. Make sure you can complete all four reps unbroken when the workout starts and through at least a few rounds after that. If you are forced to do single reps at any point you have gone too heavy. Scale the burpees with a step over if needed or just stay in place for the burpees if they are hard enough on their own. The lunge can be done with no weight or even with a light dumbbell rather than the barbell to make things a little more manageable.
standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
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