Skill

EMOM for 10 Minutes

1 Squat Clean

Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a light to moderate weight perform 1 repetition every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

WOD

Tabata Sit-Ups
1 Minute Rest
Tabata Row (calories)
1 Minute Rest
Tabata Ring Dips

Workout notes: Today’s workout uses the Tabata interval. Usually the Tabata interval is scored by your lowest number of reps at each station but for this iteration we will score it by TOTAL reps. The interval is 20 seconds on and 10 seconds off for 8 rounds. You will be working at each station for a total of 4 minutes with 1 minute rest to transition to the next movement.  Because we are scoring by total reps you can go a little harder initially but use the work rest timer as a guide so you don’t hit failure!