Skill

EMOM for 10 Minutes
1 Squat Clean Thruster

The squat clean thruster is a challenging lift that requires a smooth and powerful transition from the squat clean directly into the thruster. As you come out of the squat clean use the momentum from the squat to send the barbell overhead.  The overhead press portion of this lift should feel like a push press without any re-bend of the knees or dropping under the bar.  Start with a weight that allows you to keep the squat clean thruster smooth without having to pause at any point between the squat and full lockout at the end of the rep.  Feel free to add weight throughout the EMOM if things are going well.

WOD 

3 rounds for time
400 meter run
50 Double Unders
50 Air Squats

Workout Notes: For our workout today we have a simple triplet of all bodyweight movements.  We’re running again to soak up the last day of sunshine for awhile.  If double unders are still giving you trouble choose a number that you think you could repeat over the 3 rounds rather than choosing to do singles.  Even doing 10 double unders per round will benefit you more than 100 singles.  If you are brand new to this skill and you’re not sure how many reps you should scale to you can do 50 singles with a double under attempt every 5 reps for a total of 10 attempts per round.  Stay steady but quick on the air squats and pick a pace that allows you to keep moving!