Skill
EMOM for 10 minutes
1 squat clean + 1 front squat
Use ten minutes today to work on a difficult two rep barbell complex. You’ll have ten opportunities to complete a squat clean and front squat without setting the bar down. Remember to aggressively open the hips and immediately drive your elbows up while dropping under the bar. Plant your heels and keep the elbows up as you complete the front squat.
Workout of the Day
AMRAP in 12 minutes
2-4-6-8-10-12 …
weighted step ups
6 alternating devil press after every round
Today’s workout features an ascending ladder of weighted step ups followed up with 6 devil press after every round. Consider both the step up and the devil press when choosing your weight. Your box height should be low enough that you can maintain an upright torso during the step up. Avoid going so heavy in weight or so high of a box that you need to jump up or collapse into a squat to complete the rep. In the end your score will be the number of step ups in your last completed round plus any step ups and devil press in an incomplete round.
standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb