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

1-2-3-4-5-6 …
Front squat 135/95 lb
Burpee

Workout notes

Today’s workout is a classic pairing with two of our toughest movements!  We also have an ascending rep scheme to add to the difficulty of this one.  For the front squats you’ll want a weight that you can knock out fairly large sets.  This rep scheme will make those first few rounds seem easy but the difficulty really sets in when you get past the round of six.  You don’t want to be stuck with singles that deep into the workout.  For burpees it’s slow and steady wins the race.  Lock in to a steady cadence early rather than trying to sprint through any of the rounds.  Your score in the end will the be the number of your last completed round plus any additional reps in an incomplete round.