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

You’ll have ten minutes today to work up to a challenging squat clean with a pause below the knees. As you pull the bar from the floor you’ll take a quick pause before the bar passes your knees. The goal of this specific skill work is to address any issues you may have with pulling the bar from the floor. Focus on a smooth and strong first pull keeping your shoulders back. After the pause continue pulling the bar past the knee and as you get closer to your hips you’ll want things to dramatically speed up. The pause will make things more difficult so plan accordingly when planning your weight jumps throughout the ten minutes.

Workout of the Day
AMRAP in 10 minutes
7 push-ups
4 squat cleans

Lighten up your bar after today’s skill work to a weight that you are used to using in workouts. You’ll want to be able to get through the four reps in each round with either quick singles or small sets. However you choose to get through them you should feel comfortable picking up your bar even when you are fatigued.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb