Skill

EMOM for 10 minutes
1 squat clean thruster

Spend ten minutes today working on the squat clean thruster. Start by pulling the bar from the floor with your hips and shoulders rising together before opening the hips aggressively. Catch the bar as you descend into the bottom of your front squat. As you stand up, drive the bar up and finish with a push press and lock the bar out overhead. This is a complicated lift, so start light and increase only when you can do so without compromising your technique.

Workout of the Day

for time
21-15-9
Thruster
Pull-up

Thrusters should be scaled by lowering the load to weight light enough to be complete each round in at least 3 to 4 sets; if you are forced to do singles, you may have gone too heavy. To scale the pull-ups, perform jumping pull-ups or switch to ring rows.

standard: 75/55 lb, Jumping pull-ups
rx,sport: 95/65 lb