Skill
EMOM for 10 Minutes
squat clean with pause in bottom of front squat + hang squat clean
We’ll have ten opportunities to work on a difficult barbell complex in today’s skill work. You will be working on the barbell clean in two different ways in each minute. Start by taking the bar from the floor and dropping into a full squat as you receive the bar in the front rack. On this first rep make a conscious effort to pause in the bottom of your squat by coming to a dead stop and holding for a second. Make a quick assessment of your squat positioning. Your heels should be on the floor with your chest and elbows up. The squat should feel a little harder by adding that pause in. Stand up to finish your first rep then reset your grip and stance if needed and lower the bar down to the hang position. From here you’ll need an aggressive hip drive to give the bar some momentum in order to drop under it for the second rep of the complex. No need to pause on the second rep but remember to hit all of the same positions!
WOD
for time
21-18-15-12-9-6-3
Kettlebell swing 32/24 kg
Wall ball shot 20/14 lb 10/9′
Workout notes
Today’s workout has a descending rep scheme and two familiar conditioning movements. This workout is seven rounds long and the drop sets are there to help you keep the intensity high as you progress through each set. The set sizes in this workout start out fairly moderate and end up being pretty small in the end but don’t be fooled by those last few small numbers! Almost half of the repetitions are accumulated in the first two rounds so fatigue will set in pretty quickly. Remember you are over halfway through during that round of fifteen so try to transition quickly and get through the smaller sets as fast as possible.
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