Skill

EMOM for 10 Minutes

Power clean + hang power clean

We’ll be working on a two rep barbell complex for todays’ skill work.  In the clean your goal is to lift the bar from the floor to the shoulders.  Set your stance with your feet under the hips in a “jumping” stance.  Pull the bar up from the floor under control with your hips low and chest up. As the bar passes your knees you should aggressively open the hips to drive the bar upward and quickly rotate your elbows around the bar while dropping into a partial squat. At this point you can finish by standing up.  The second rep of the complex will start from the hang position. Reset your grip and stance if needed before carefully lowering the bar to your thighs.  In the hang clean you should hit the same positions as the clean from the floor.  Start by bending the knees slightly and then at the hips.  Next start an aggressive hip drive and finish the second rep the same as the first.

WOD

AMRAP in 15 Minutes

30 Double Unders
20 Sit-ups
10 One arm dumbbell overhead walking lunge 50/35 lb

Workout notes

Today we have moderate length triplet workout with two bodyweight movements and the difficult overhead walking lunge.  Each round starts with a small set of double unders. If you are new to double unders and still working on efficiency scale the volume to a number of reps you can complete in at least a minute.  An “unbroken” set of thirty double unders takes about twenty seconds. If you find that are well beyond a minute to complete your set of double unders you’ll probably want to scale that number slightly so you don’t spend a ton of time on that station.  For the lunges there is no prescribed amount of reps for each arm but you should alternate regularly so you distribute the work evenly across both arms.  Break up each round into an even amount like five left, five right or switch arms every round.  If overhead mobility is an issue for you hold the dumbbell at the chest goblet style or ditch it completely and work on bodyweight lunges.