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

Spend ten minutes working on this barbell complex. You’ll start with a power clean from the floor and then follow it up with a hang squat clean. It is up to you if you want to hang on to the bar between reps. If you do choose to drop the bar after the power clean make sure that you start the hang squat clean with a deadlift to bring the bar up to the hang. For most people one of the two lifts will be weaker than the other, the weaker lift should guide your decisions for adding weight. Make sure to only go up in weight if your technique is sound. Even though the first lift is a power clean you will still want to focus on dropping under the bar while keeping your hip crease above parallel. Powerful hips, a strong pull back, fast elbows and an upright chest should be the focus of both lifts as well!

Workout of the Day
AMRAP in 10 minutes
30 double unders
10 front rack walking lunge steps

We’ve got a fast and simple couplet to start off the week! Grab a jump rope and lighten your barbell after the skill work. You’ll want to choose a weight for your barbell that feels manageable for a set of ten lunges when you are fresh. Double unders can be scaled by volume to a smaller set if needed. If you are still working on this skill but can do some reps you could choose to do ten or fifteen every round instead of thirty. If you’re not ready for double unders, single unders are totally fine. Focus on quick transitions between the rope and the barbell and have fun!

standard: 75/55lb, single unders
rx: 95/65 lb , speed rope
sport: 115/85 lb, drag rope
overachiever: 135/95 lb, Overhead WL, drag rope