Skill

12x45s
1 power clean + 1 front squats

We’ll spend 9 minutes today working up to a heavy front squat complex by working from the floor and starting with a power clean. If you’ve really dialed in your squat the power clean should be the limiting factor. Remember to reset your hands and feet if needed after the power clean to set your self up for a successful front squat.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
10 weighted box step overs
15 drag rope double under

For the weighted box step-overs, choose a load that allows you to move steadily through all ten reps. Hold the dumbbell in a way that allows you to keep your torso upright throughout the rep . The drag rope double-unders will tax your shoulders and grip much more than a standard rope, so plan on a higher level of effort than you are familiar with when it comes to that movement. To scale the step-overs, reduce the weight or perform them unweighted. If you are still working on double-unders, swap them out for standard jump rope double-unders or perform 30 single-unders.

standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb