Skill
EMOM for 10 minutes
1 squat clean

Spend ten minutes working up to a challenging squat clean today. With only one lift every minute this is a great time to focus on technique while also bumping the weight up on the bar a bit more than you might in a normal workout. First, focus on a strong controlled pull off the floor. As the bar passes your knees open your aggressively open your hips to send the bar up towards your shoulders. The heavier the bar is, the quicker you’ll have to be to meet it in your squat position.

Workout of the Day
10 rounds for time
10 box jumps
10 sit ups holding dumbbell

You’ll need a box, an abmat and a dumbbell for today’s ten round workout. With one hundred total reps of each movement make sure you are comfortable with the box you choose to jump to and the dumbbell you use for the sit-ups. Box jumps can always be scaled to a more manageable height or step ups are always a great option as well. You’ll be hanging on to a dumbbell at your chest for the sit-ups so make sure to give those a try if you haven’t done them before. The weight can be left out of the sit-ups if needed. If ten rounds looks daunting feel free to cut out a few rounds and go for 6, 7 or 8 instead!

standard: 35/20 lb
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″
overachiever: 75/55 lb, 24/20″