Skill

EMOM for 10 minutes

1 power clean & push jerk

We have a bit of weightlifting on the menu for today’s skill work. You will have ten opportunities to work on a strong effort power clean & jerk. Start by pulling the bar slowly past your knees followed by an aggressive opening of the hips to drive the bar to your shoulders, from there reset your stance if needed and perform a quick dip and drive the bar overhead while you re-bend your knees. Start with an easy weight and build slowly or try to hold the same weight across all ten reps.

Workout of the day

AMRAP in 10 Minutes
7 hang power cleans
4 front rack walking lunge steps

Workout notes

This workout is a moderate length time priority couplet with two difficult weighted movements. You’ll want to test both movements with your chosen weight and scale based on which one gives you the most difficulty. When ten minutes is up your score will be the total number of rounds and additional reps you complete.

Scaling

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb