Skill
EMOM for 10 minutes
1 hang power clean + front squat
Each rep today will start with a deadlift and clear pause standing tall before heading into your hang power clean. After completing the lift, keep the bar at your shoulders and knock out one front squat. The addition of the front squat definitely bumps up the difficulty so take that into account when deciding how much weight to add in each round.
Workout of the Day
AMRAP in 20 minutes
400m run
20 weighted step ups
10 strict pull-ups
Grab a dumbbell and a box for today’s 20 minute workout. Choose a weight you are comfortable with for large sets of step ups. For the pull ups you will want to find a version that allows you to work through each set of ten at a reasonable pace. Single reps are totally fine if the rest between each is fairly short. Whatever you choose to do, make sure that you can complete full range of motion reps for each pull up.
standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb
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