Skill
Every 45 seconds for 12 rounds
1 squat clean
Choose one weight for today’s skill work or choose to build and add weight as you go. Focus on a slow controlled pull from the floor before meeting the bar and traveling all the way down into a squat. Keep your chest and elbows high as you drive up out of your squat to complete the lift.
Workout of the Day
AMRAP in 12 minutes
2-4-6-8-10…
alternating dumbbell snatch
front squat
You’ll need a dumbbell and a barbell for today’s workout. The squat is meant to be fairly light so plan to be able to do unbroken sets up through the round of eight or ten with the weight you choose.
standard: 35/20 lb, 75/55 lb
rx: 50/35 lb, 95/65 lb
sport: 65/45 lb, 135/95 lb