Skill
EMOM for 10 minutes
1 power clean + hang squat clean

You’ll have ten opportunities to complete a power clean plus a hang squat clean. You can choose to hang on to the bar or drop it between reps depending on what you are comfortable with. If you decide to drop the bar between reps make sure that your second rep starts with a deadlift to bring the bar up to the hang before starting the hang squat clean. If you haven’t tried it before this would be a great time to give hook grip a try! It will definitely give you the strongest pull when it comes to both lifts.

Workout of the Day
AMRAP in 10 minutes
10 drag rope double unders
7 sit-ups
4 push-ups

We’ve got a ten minute AMRAP today with what is sure to be a high round count triplet. The rep counts are small for each movement so do your best to move quickly between the jump rope, sit-ups and push-ups. Using a drag rope for double unders will definitely make things a bit trickier, if you don’t feel ready for this grab a speed rope instead and stick with regular double unders. If you’re not quite ready for double unders at all you can stick with the drag rope and complete ten singles with one double under attempt at the end of each set. With only four push-ups in each round today do your very best to keep things as strict as possible. If you’ve been working from your knees for awhile this would be a good time to give box push–ups a try. If strict push-ups are tough for you today would be a great time to stick with them even if it slows you down a little.