Skill

12x45s
1 hang squat clean

It today’s skill we’ll practice with twelve reps of a hang squat clean. Keep the bar close to your body as you pull under the bar and generate vertical drive by aggressively opening the hips. Finish the lift by dropping into a squat and receiving the bar in the front rack before standing up.

Workout of the Day

7 rounds of 90 seconds on 30 seconds off
10 alternating dumbbell snatch
then
max reps wall ball shots in remaining time

Today’s workout is a seven-round interval workout with a 3:1 work/rest ratio.You will start each interval with 10 alternating dumbbell snatches, leaving the remainder of the time to accumulate max reps of wall ball shots. Choose a dumbbell weight that allows you to finish the snatches quickly and unbroken for most rounds to maximize your time performing wall ball shots.

standard: 30/20 lb, 16/12 lb
rx: 50/35 lb, 20/14 lb
sport: 65/45 lb, 25/20 lb