Skill

EMOM for 10 Minutes
1 power clean with pause below the knees

For today’s skill work we’ll be maxing out our power clean with a pause below the knee. This means that as you pick up the bar from the floor you will pause momentarily with the bar right below your knee caps before continuing through the full rep of the power clean. The purpose of this drill is to force you to utilize the power of your hips and legs more than usual. It takes away any momentum you might be using as you pull the bar from the floor. Focus on holding a strong position through your back and shoulders as you pause. Catching the bar anywhere above a squat is considered a power clean. Even though this isn’t a squat clean you will still want to drop lower to catch the bar as it gets heavier.

Workout of the day

AMRAP in 10 Minutes
5 power cleans
30 air squats

Workout notes

Today’s workout is an opportunity to work with a heavier bar than you might normally be used to in a workout. The power clean reps should be considered heavy singles. If you are repping out sets of five you might want to consider bumping the weight up or adding a few reps every round if you aren’t feeling like lifting heavy. Air squats are simple but still important to focus on full depth squats and keeping an upright chest throughout each rep.

Scaling

standard: 135/95 lb
rx: 185/135 lb
sport: 205/145 lb
overachiever: 225/155 lb