Skill
EMOM for 10 minutes
1 squat clean with pause below the knees

We’ve got some squat clean technique work on the menu today. You’ll have ten minutes to work up in weight. As you pull the bar from the floor you’ll take a quick pause as the bar is still below your knees. When you are in the pause position focus on a strong back with your shoulders back. Your hips and shoulders should be rising at the same time during a squat clean so spend some energy focusing on this.

Workout of the Day
AMRAP 10 minutes
1-2-3-4-5-6…
squat cleans
10-20-30-40-50-60
double unders

Strip some weight off your bar after the skill work, but not too much! Your bar should still have a significant amount of weight on the bar for today’s workout. The squat clean sets will start with just one and you’ll add one rep in every round. The sets of double unders will also be building but will go up by ten. Double unders can be scaled by set sizes first before deciding to switch to singles. An example of a scaled double under rep scheme would be 1-2-3-4…, 2-4-6-8… or 5-10-15-20. Committing to even a small number of double unders will go a long way with improving at this skill.

standard: 135/95 lb, single unders
rx: 185/135 lb
sport: 225/155 lb
overachiever: 275/185 lb