Skill

EMOM for 10 minutes
1 slow pull squat clean + squat clean

Our skillwork today will be working on the first pull in the squat clean. That is the portion of the lift where bar rises from the floor to above the knees. Focus on keeping your back flat and your hips and shoulders rising together, prior to opening up the hips and catching the bar in a full squat. Perform your second rep at full speed but focus on the same points in your second lift.

Workout of the Day

for time
27-21-15-9
kettlebell swing
push press

We’re pairing two classic pushing and pulling movements together for this four round couplet. Do your best to move quickly through this workout. We start with large set sizes so break them up early and often so you can keep the intensity up through the final rounds.

standard: 24/16 kg, 75/55 lb
rx: 28/20 kg, 95/65 lb
sport: 32/24 kg, 115/85 lb