Skill

EMOM for 10 minutes
10 double unders then
1 hang power clean

Spend 10 minutes working up to a strong effort hang power clean today with a quick buy in of double unders every round. If you are new to double unders this is a great opportunity to practice the movement. Give yourself a 15 second cap in every round before you move on to the clean.

Workout of the Day

AMRAP in 15 minutes
18 wall ball shots
15 box jumps
12 hang power cleans

choose a weight for your barbell that you’re comfortable with for good sized sets as well as a wall ball that you’ve used before. stay consistent with your target height and squat depth. Box jumps can be scaled by either choosing a shorter box, opting for step ups or you can grab a bike and switch the reps out for 9 bike cals

standard: 95/65 lb. 16/12 lb. 20/20″
rx: 135/95 lb. 20/14 lb. 24/20″
sport: 165/115 lb. 25/20 lb. 24/20″