- July 28, 2026
Skill
EMOM for 10 minutes
1 slow pull power clean + 1 slow pull squat clean
We have some fun technique work to start the day. The focus will be a slow and controlled pull from the floor first with a power clean, followed by a squat clean. You’ll want to treat each rep like a single dropping bar between so that you can set up and pull each rep slowly from the floor. There should be a dramatic speed change after the bar passes your knees as you drive the bar up to catch it at your shoulders.Workout of the Day
for time
400m run
50 wall balls
400m run
40 wall balls
400m run
30 wall balls
Three runs and three large wall ball sets are on the menu today. To scale this workout you could shorten the run distance for each round, lighten the wall ball load or decrease the total reps. If you’re worried about the volume give 40-30-20 a try instead of 50-40-30. The afternoon classes will be hot but it’s the coolest day of the week so we had to squeeze a run in 🤪 feel free to switch out the run for the bike if you want to avoid the heat!
standard:16/12 lb.
rx: 20/14 lb.
sport: 25/20 lb.