Skill
12x30s
1 power clean + 1 push press

We’ll be on a thirty second timer today for twelve rounds of one power clean plus a push press. Use this skill work to practice a vertical dip and drive and then squeezing your legs and midline as you press the bar out with your arms. This will also be a good time to think about what weight you might want to use for the today’s workout.

Workout of the Day
AMRAP in 12 minutes
12 deadlift
8 front rack walking lunge steps
6 push press

Spend some time unloading your bar after the skill work for this workout. If you choose an appropriate weight you will end up with a light deadlift and something that allows you to get through the lunges unbroken and the push press in one to two sets. Make sure to try several reps in a row of both the lunge steps and push press before the workout starts so that you don’t end up going to heavy. Your score today will be total rounds plus extra reps.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb