Skill
EMOM for 10 minutes
3 hang power cleans
You’ll have ten chances to complete three hang power cleans in a row every minute on the minute. Spend some time practicing cycling the barbell here before things get too heavy. Being able to move smoothly between reps will pay off when it comes to getting some weight on your bar. Give hook grip a try from the start as that will give you the strongest grip to pull from. Even though we aren’t squat cleaning you’ll still want to make sure you are dropping under the bar and landing with your hips back, chest upright and elbows high.
Workout of the Day
AMRAP in 10 minutes
one arm alternating dumbbell snatch*
*6 box jumps EMOM
Your goal for today’s workout will be to complete as many alternating dumbbell snatches as possible in ten minutes. However, each minute will start with six box jumps. Once you finish those reps you can make your way to your dumbbell and get started working away on reps there. You’ll continue in this way nine more times until you’ve done ten sets of box jumps and however many snatches you can manage to complete. Choose a box that you can jump to somewhat easily when you are fatigued. You’ll want to guarantee at least thirty seconds of work with your dumbbell in every minute so find a shorter box if needed or plan on doing step ups if needed. Your score for today will be your total dumbbell snatch reps.
standard: step ups, 35/20 lb
rx: 24/20″, 50/35 lb
sport: 24/20″, 65/45 lb
overachiever: 24/20″, 75/55 lb
CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. You can use either weight for the snatches in today’s workout. If you don’t have a box for the box jumps you can either find something that would work for step ups, find something to jump over rather than on to or choose to do six broad jumps instead. You’ll complete your six reps of whatever you choose at the start of each minute and then move on to complete as many snatches as you can during the remaining time of each minute. Your score for today will be your total dumbbell or kettlebell snatch reps. See you on the leaderboard!