Skill

EMOM for 10 Minutes

1 Squat clean with pause below the knees

We’re working on more positional weightlifting for today’s skill work.  You will have ten opportunities to work on squat cleans.  In the squat clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders while descending into a squat prior to standing up to finish the lift.  The pause below the knees gives you a chance to assess your back position in the first pull but more importantly for this skill work you’ll need to concentrate on an aggressive vertical hip drive and rapid descent under the bar as you will have removed any speed normally gained from the first pull.

WOD

AMRAP in 10 Minutes

100 Double unders
20 Burpees

Workout notes

This workout is all about body weight movements.  Our burpees will be vanilla style so just jump and clap overhead and try to move quickly but at a sustainable pace.  Do your best to keep your breathing under control.  If you have double unders but are worried about the total volume scale each round to a number of reps you can complete in under two minutes.   If you don’t quite have them yet scale to singles but give the movement an honest effort by at least attempting a few double unders every round.