Skill
EMOM for 10 minutes
1 slow pull squat clean with pause in bottom of front squat

We’re bumping up the difficulty quite a bit today for the squat clean by adding both a slow pull off the ground AND a pause in the bottom of the squat. The slow pull will allow you to focus on taking the bar from the floor under control. Keep your shoulders back, your back tight and the bar in close to your shins. After you return to normal speed and catch the bar in the bottom of your squat you’ll pause for a second or two before standing up. The trick here will be making sure not to lose your midline while in the squat. Stay nice and tight with your elbows high and torso upright before you stand up. You may not end up with as much weight on the bar but focusing on technique here will be valuable.

Workout of the Day
for time
50-40-30-20-10
sit-ups
walking lunge steps

We’re giving everyone a break from the weights with this all bodyweight workout. Do your best to keep moving as you work through these large sets of reps. If you’re worried at all about the volume here feel free to drop off the round of 50 and start at 40 instead.