Skill
EMOM for 10 minutes
1 squat clean

You can choose to spend ten minutes working up to a 1RM for the day or carry one challenging weight across for all ten sets. Whatever you choose focus on quality technique, pulling yourself under the bar into a squat to catch the bar and keeping your elbows and torso as upright as possible as you stand to complete the lift.

Workout of the Day
AMRAP in 10 Minutes
30 double unders
5 hang squat cleans

Lighten up your bar a bit after the heavy squat clean EMOM. You’ll want to be working with a weight that you are capable of completing 5 reps with unbroken when you are fresh. This does not mean you need to be able to do that throughout the full workout, but if at any point you are forced to do singles you have gone too heavy. The cleans will come from the hang in the workout rather than the floor like we did during the skill work. Double Unders should be scaled first by choosing to do a smaller number every round. Twenty, ten or even five reps are a great option and will pay off towards improving this skill more than choosing to do singles. Singles are of course a great option if you aren’t ready for double unders.

standard: 95/65 lb, step ups
rx: 135/95 lb, 24/20″
sport: 155/105 lb, 24/20″
overachiever: 185/135 lb, 30/24″