Skill
EMOM for 10 Minutes
1 slow pull power clean + 1 front squat
Today’s workout has us practicing using some control in the first pull of the power clean as well as a front squat technique. Start by setting up for a clean and then pull the bar off of the floor in a controlled fashion. Keep the bar moving slower than normal in the first part of the lift and remember to keep your hips down. The best way to know if you are performing the lift properly is pay attention to your back angle. The hips and shoulders should rise together until the bar passes your knees. From that point you can aggressively open up the hips and receive the bar in a partial squat. Stand up fully and reset your grip and stance for the squat if needed. Start your squat by sending your hips back as if you are siting in a chair far away from you. Remember to keep your elbows up and pointing out for the entire squat.
WOD
3 Rounds for time
400M Run
21 Power cleans 95/65 lb
12 Strict press 95/65 lb
Workout notes
This workout is a three round workout scored by the total time it takes for you to complete a simple triplet with running and two barbell movements. The benchmark load on the barbell is fairly light for a set of power cleans but will probably feel quite heavy after a few strict press. Your clean weight should be something you can get through each set of twenty-one by breaking up the reps into large sustainable chunks. The strict press will most likely be how you determine your barbell weight for the workout. Most of us will need to break up the set of strict presses in some way but you want to make sure your barbell is not so heavy that you have to perform single or double reps to get through each round.
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