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  • June 16, 2026
    by Matt Pedri

    Skill

    12x45s
    1 slow pull squat clean

    With today’s skill work we’ll be focusing on a slow and controlled pull from the floor during a squat clean. There should be a significant change in speed once the bar passes your knee. Spend some time practicing in the warm up with your coach and make sure to only go as heavy as you’re able while sticking with the slow pull start.

    Workout of the Day

    AMRAP in 15 minutes
    5 strict press
    10 front rack walking lunge steps
    15 hang power cleans

    After a day of all bodyweight in yesterday’s workout, we’re all about the barbell today. Choose your weight for the workout based on the strict press and shoot for a weight that you can do 5 or more unbroken reps with. This may mean you end up with a light lunge and hang power clean weight but that is totally ok.

    st: 75/55 lb
    rx: 95/65 lb
    sp: 115/85 lb

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