Skill
EMOM for 10 Minutes
1 Power Clean + Front Squat + Jerk
Our skill work today is a barbell complex with three movements. In every round you’ll complete a power clean a front squat and a jerk. The power clean starts by pulling the bar from the floor and catching in a partial squat. Stand all the way up and reset your stance if needed to complete a front squat. Remember to keep the elbows and chest up throughout the full range of motion and hit as deep a squat as you are able. Finish up the complex with a push or split jerk. Start with a moderate weight and increase if you have the mechanics nailed. Starting with the clean and squat combo will make that jerk difficult so be conservative!
WOD
for time
400M Run
40 Push Press 115/85 lb
400M Run
Workout notes
This workout is in the format of a chipper. We start with a 400M “warm up” run and then tackle a large set of push press. Start with a large set and then chip away with moderate sized sets until you reach forty reps. Use a load that is on the lighter side for the push press so you can maintain larger sets and perform the movement as a push press rather than a jerk.
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