Skill
EMOM for 10 minutes
1 squat clean + front squat
pause in the bottom of both squats

More barbell technique work today. Today’s skill work will start with a squat clean with a pause in the bottom of your squat. After the squat clean hang on to the bar for one additional squat, make sure to pause in this squat as well! Pausing in the bottom of your squat will certainly increase the difficulty of each lift. It will also force you to stay in a good position throughout your squat. Keep your midline tight and engaged and your chest and elbows as upright as possible. You may not get as much weight on the bar as you’re used to but make sure to keep the pause in there as the bar gets heavier!

Workout of the Day
AMRAP in 10 minutes
3 squat cleans
15 push-ups

You’ll most likely want to take some weight off of your bar after the skill work to get ready for this workout. We’ve had a few heavy squat clean workouts lately so feel free to go with the same weight you used in the past workouts here. Plan for single cleans that are challenging but doable under fatigue. Push-ups can be scaled as you normally would. Whether you’re working from your knees, toes or with your hands on a box make sure to keep your movement as strict as possible. Hard work and strict standards will pay off when it comes to push-ups.

standard: 135/95 lb
rx: 185/135 lb
sport: 205/145 lb
overachiever: 225/155 lb