SKILL

EMOM for 10 Minutes

1 Power Clean + 3 Front Squats

Our skill work today is a barbell complex with two movements.  In every round you’ll complete a power clean and then a set of three front squats.  The power clean starts by pulling the bar from the floor and catching in a partial squat.  Stand all the way up and reset your stance if needed to complete the set of front squats Remember to keep your elbows and chest up throughout the full range of motion and hit as deep a squat as you are able.  Starting with the clean will add to the difficulty of the squat so be conservative.

WOD

AMRAP in 10 Minutes

2-4-6-8-10-12…
Alternating dumbbell snatch 50/35 lb
Weighted step up 50/35 lb 24/20″

Workout notes

You will be hanging on to a dumbbell for this time priority couplet.  The rep scheme is an ascending ladder so start with an easy set of two for both movements and then increase by two reps in each round.  Your score will be the number of reps in the final round you complete both movements of plus any additional reps in your last incomplete round.  As far as loading goes use a dumbbell with which you can get deep into the ladder while moving consistently through consecutive reps.  Snatches can performed as “TnG” or quick singles by changing hands quickly while the dumbbell is on the floor. For the step ups carry the dumbbell anyway that you like but be sure to test out the movement with the weight you chose for your snatch reps.  Scale the load based on which movement is harder.