Hang Squat Clean + Front Squat
8 x 90 seconds
1 hang squat clean + 2 front squats
We'll be focusing on the hang squat clean and front squat today. Open your hips aggressively and pull under fast, then catch in a full squat with your elbows high. For the front squats, keep your elbows high and your knees tracking over your feet with your heels on the ground.
Workout of the Day
AMRAP in 10 minutes
5 front squats
30 double unders
Choose a front squat weight you can do for 5 reps in one set and still move through the double unders. Keep your elbows close to your sides and flick the rope with your wrists, not your arms. To scale, drop the front squat load so all 5 reps stay unbroken. If you can't do double unders yet, do single unders, reduce the total number of reps per round, work in one double under every 5 or 10 singles, or cap your time on them.
Standard: 95/65 lb
RX: 115/85 lb
Sport: 135/95 lb