Skill
EMOM for 10 minutes
10 double unders +
1 squat clean
For today’s skill work, we’ll be lifting with a minute timer again, but this time around we’ll be performing one squat clean every minute with a short buy-in of 10 double unders. If you’re new to double unders, this is a perfect opportunity to start learning the skill. Give yourself about 10 to 15 seconds max to attempt double unders. And then transition to the barbell regardless of where you end up with your jump rope. When it comes to the squat clean, start light and increase the load across the EMOM working up to a moderate effort lift for the day.
Workout of the Day
AMRAP in 12 minutes
wall ball shots \*
\* 4 medicine ball step ups EMOM
We’ll put 12 minutes on the clock for today’s workout, where your score will be the total number of wall ball shots you complete across all 12 minutes. There is one catch, though: you’ll need to start every minute starting at 0:00 with four med ball step-ups. So grab yourself a box and a medicine ball you can comfortably do step-ups with. If adding weight to the step-ups increases the difficulty too much, feel free to do bodyweight step-ups or just lunges on the floor. Either way, you want to be able to work for most of the minute, resting briefly between sets before getting back up on the box.
standard:16/12 lb
rx: 20/14 lb
sport: 25/20 lb
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