Skill

EMOM for 10 Minutes
Hang squat clean + Squat clean (no TnG)

Today’s skill work is a barbell complex that starts with the more difficult of the two movements. Deadlift the bar to full extension then lower the bar to above your knees and clean the bar to the shoulders passing through a full squat.  Follow that with a clean from the floor, again passing through a full squat. Try to get both lifts in within about 20 seconds so that you are following the hang clean rather quickly.  This is positional work so we want to practice hitting the same positions in both lifts but the short rest between the hang clean and clean from the floor should allow you to test a load that is a bit heavier than you might use in a workout.

WOD

AMRAP in 10 minutes
15 Sit-ups with medicine ball 20/14 lb
10 overhead walking lunge steps w/ a plate 45/35 lb
5 push-ups with feet elevated on plate

Workout notes

Today’s workout is a time priority triplet with three movements we see often in larger rep schemes. Today the set sizes are small but we’re adding a twist to each movement.  Use a medicine ball with your sit-ups touching the ball to the floor behind your head and between your feet. Use a plate for the lunge steps and keep it locked out overhead.  If you have difficulty with overhead mobility scale by holding the plate at your chest or by performing the lunges without any weight.  Use the same plate to elevate your feet slightly during the push-ups. That should increase the difficulty of the push-up slightly and reinforce good body mechanics.