Skill

EMOM for 10 Minutes

1 Power clean with pause below the knees

We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders in a partial squat prior to standing up to finish the lift.  In this version of the power clean we’ll add a pause below the knees which should help you isolate any positional issues you need to work on.  Focus on pulling the bar from the floor under control with the  chest up.  After the bar passes your knees, generate aggressive vertical momentum by violently opening the hips and catching the bar with your elbows up.  Remember that even though we’re working on the power clean you should still drop lower into a partial squat as the bar gets heavier.

WOD

3 Rounds for time

30 Alternating dumbbell snatch 50/35 lb
15 Strict press 95/65 lb

Workout notes

Today’s workout is a weightlifting couplet with two implements.   Each round starts with a large set of alternating dumbbell snatches.  Use a dumbbell weight light enough that you can complete large sets of snatches as “TnG” reps or single reps with a quick reset on the floor. With ninety total reps on the menu the weight should be light enough that you can get through each round of thirty without compromising your technique for any single repetition. Plan to get each set of thirty done in 2-3 sets. The second movement in our couplet is the always difficult strict press.  The benchmark barbell load probably seems like it is fairly light but for most us the “Rx” load will be challenging.  Scale the barbell to a weight you can knock out at least ten while fresh and resist the urge to incorporate the lower body to propel the weight vertically.  Similar to bodyweight push-ups, we’ll all eventually hit a wall and need to set the barbell down. When that happens just take a few seconds rest and pick up the bar when you are ready for another set rather than adjusting the load or resorting to push press.