Skill

EMOM for 10 minutes
1 power clean + hang power clean

We’ll start today’s fitness with a familiar barbell complex. You’ll start by performing a clean from the floor and follow up with a hang clean. Focus on pulling the bar slowly from the floor while your shoulders and hips travel at the same speed. Pick up velocity when the bar passes your knees and aggressively open the hips. Reset your stance and grip if needed, lower the bar to the hang and perform part two and three of the complex all over again! In the end your score will be the heaviest load you lifted.

Workout of the day

AMRAP in 10 Minutes
5 deadlifts
10 push-ups

Workout notes

Today’s workout is a short but classic couplet. We have a heavy, lower body pulling movement paired with a moderate level upper body pushing movement. Scale the barbell to a load that is light enough you could easily do a set of five when fresh. Break the sets up as you see fit but remember not to load up a weight so heavy you are forced to perform singles. Push-ups fatigue quickly so break them up early and often!

Scaling

standard: 155/105 lb
rx: 225/155 lb
sport: 275/185 lb
overachiever: 315/205 lb