Skill

EMOM for 10 Minutes
1 Slow pull squat clean + 1 squat clean

Today’s skill work is a difficult complex with the barbell.  You’ll perform a total of two squat cleans every minute. In the first rep you’ll pull from the floor as slowly as possible. Focus on keeping a your back angle static through the slow pull from the floor and violently drive the bar to upwards after the bar passes your knees. This feel a lot like a clean with a pause at the knees but with a little more power.  The purpose of this drill is for you to practice bringing the bar from the floor with your hips and shoulders moving together.  Set your back and keep it locked throughout the lift.  Focus on sweeping the bar inward by engaging the lats.  After you have completed the lift with the slow pull, reset the bar and complete another rep at full speed.  You may do these as TnG if you like but that is not required.

WOD

AMRAP in 10 Minutes
20 Overhead walking lunge steps w/ plate 45/35 lb
100M Run

Workout notes: Today’s workout is a time priority couplet with a bodyweight movement and the difficult overhead walking lunge step.  We’ll use a plate for our lunges so choose a weight you know you can keep locked out overhead with the shoulders and elbows stacked and in a good position.  Keep your torso upright throughout the entire range of motion.  If your shoulder mobility doesn’t allow for a good position overhead scale the lunges by holding the plate at your chest your performing bodyweight lunges. The lunges will be fairly taxing so break them up if needed and remember you have a short run that will provide a little bit of recovery.