Skill

12x45s
1 squat clean

You’ll complete 1 clean every 45 seconds for twelve rounds. Use the time to work up to a strong effort single or keep the load light and work on technique. The key points to focus on are that your hips and shoulders rise together in the first pull, and that you aggressively open your hips before dropping under the bar and receiving it in the front rack. Remember to keep your elbows up and knees tracking over your feet with your heels on the floor in the squat.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 ..
alternating dumbbell snatch
sit-ups

We’ll have twelve minutes on the clock today. This workout follows an ascending ladder format where you add two reps to both the alternating dumbbell snatches and sit-ups every round. Since the reps start low, you can move quickly early on, but the volume will build up fast. Focus on a steady rhythm and remember to create strong hip drive for the snatches so you can stay consistent as the rep count increases.

standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb, toe-to-bar