Skill
EMOM for 10 minutes
1 power clean+ hang power clean

Work up in weight or stick with one weight across all ten rounds today. You’ll complete two power cleans in each minute. Ideally you will hang on to your bar for both reps. Whether the bar is coming from the floor or from the hang the focus for a power clean should be fast elbows and a slight drop under the bar in the catch position.

January 5, 2021
AMRAP in 12 minutes
10-20-30-40…
alternating dumbbell snatch
15 box jumps after every round

Twelve minutes on the clock today. We’ll be working up in dumbbell snatch reps adding ten reps every round. To complete each round you will need to finish fifteen box jumps. If the standard box height is too high, try a shorter box for jumps before switching to step ups. The dumbbell weight today should be pretty manageable since the rep count will be high in each set.

standard: 24/20″, 35/20 lb
rx: 24/20″, 50/35 lb
sport:24/20″, 65/45 lb
overachiever: 30/24″, 75/55 lb