SKILL

EMOM for 10 Minutes
1 Squat clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 10 Minutes

5 Left arm dumbbell hang clean & jerk 50/35 lb
5 Right arm dumbbell hang clean & jerk 50/35 lb
20 Air Squats

Workout notes

Today’s prescription has a light weight dumbbell complex in sets of five on both arms.  When choosing your weight pick one with which you can easily do a set of all five reps on both arms. Putting the movement into a workout and coupling it with a squatting movement will increase the difficulty level so be smart when choosing your load.