- September 14, 2026
Skill
EMOM for 10 minutes
3 power cleans
spend 10 minutes practicing touch and go reps for a power clean or following yourself quickly and doing fast for all your reps. Focus on a smooth push through the ground as you pull from the floor and make sure to drop under the bar slightly to catch in a power position versus sending your hips forward. You should have time in each minute for your three lifts, plus some time to rest and recover before the next minute.Workout of the Day
5 rounds of 2 minutes on 1 minute off
100m run
20 sit ups
max reps shoulder to overhead
Spend some time going over both the push press and push jerk to figure out how you want to most efficiently move your barbell from shoulder to overhead today. Each two minutes will start with a short run and a set of sit ups before moving on to the barbell. Ideally the run and sit ups take 30-45 seconds each leaving you with 45 seconds to a minute with your barbell in each round. If you’re worried the running and sit ups will take longer than this you can scale accordingly to insure you are getting a chance to hit some good sets of push press or push jerks in each round.
standard: 95/65 lb.
rx: 115/85 lb.
sport: 135/95 lb.