Skill
EMOM for 10 minutes
1 squat clean with pause at the knees and in the bottom of front squat

We have two separate pauses in today’s lift. As you lift the bar from the floor you will pause right before the bar passes your knees before continuing with your lift. After the pause and when the bar passes your knees focus on explosive hips to send the bar up while actively pulling yourself under the bar into your squat. The goal will be to catch the bar in an active squat position where you will pause again before standing up your lift. Each pause should last 1-2 seconds.

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5-6-7…
hang power clean
push press

Today’s workout will build in reps over ten minutes with the hang power clean and push press. We’re going overhead again but luckily today your legs can help out! Choose a weight that you could push press more than seven reps in a row while fresh. Your score for this workout will be whatever round you finish both movements of plus any extra reps in the next round.

standard: 95/65 lb lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 165/115 lb