- September 17, 2026
Skill
12x45s
1 hang squat clean
We’ll be working from the hang for today’s lifting. Make sure to start each lift by deadlifting it from the floor, pause, then make your way into your hang squat clean. If you are new to this lift you can catch the bar a bit higher and take your time getting set before heading into the squat portion of the lift. More experienced lifters will want to practice meeting the bar on their way down into to the squat. Focus on fast elbows and a tight core to catch the bar and keep your chest and elbows up as you stand to complete the lift.Workout of the Day
AMRAP in 20 minutes
200m run
15 burpees to a plate
100m farmers carry
Just keep moving through today’s 20 minute AMRAP. Choose a 25, 35 or 45 lb. plate to jump or step up to to complete each burpee today. Choose a dumbbell and a kettlebell that force you to break up your farmers carry at least a few times throughout the workout.
standard: 40lb,20kg/25lb,12kg
rx: 50lb,24kg/35lb,16kg
sport: 65lb,32kg/45lb,24kg