Skill
EMOM for 10 minutes
1 squat clean

Spend ten minutes working up to a challenging squat clean today. You’ll have ten attempts to add weight to your bar or choose one weight and try carrying it across for all ten reps. Focus on a smooth pull from the floor and a strong catch position in an active squat and a strong rack position.

Workout of the Day
for time
21-18-15-12-9-6-3
front squats
hang power cleans

Don’t underestimate today’s workout! There are a total of 84 front squats and 84 hang power cleans to get through. If either of these lifts is difficult for you make sure to keep the weight on the lighter side. You’ll want to get through the rounds of 21 through 15 in one to three sets for both the squats and the cleans. Try several reps of both movements before the workout starts so that you don’t have to drop weight off your bar mid-workout.

standard: 115/85 lb
rx: 155/105lb
sport: 185/135 lb
overachiever: 205/145 lb