Skill

EMOM for 10 Minutes

1 Power clean w/ pause above 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 above the knees which will 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 you pause at the 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

AMRAP in 12 Minutes

25 Wall ball shots 20/14 lb 10/9′
50 Double Unders

Workout notes

Today’s workout is a simple couplet with two classic movements.  The wall ball shot set size probably seems like it is on the smaller side but that medicine ball will start to feel pretty heavy after you get into the second round and beyond.  Break up each round as often as needed to keep your rest periods short.  If you are still working on double unders scale the total number of reps in each round to an attainable number and give yourself a sixty second time limit in each round.