Skill

EMOM for 10 Minutes

1 Power clean with pause below the knees

We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders in a partial squat prior to standing up to finish the lift.  In this version of the power clean we’ll add a pause below the knees which should help you isolate any positional issues you need to work on.  Focus on pulling the bar from the floor under control with the  chest up.  After the bar passes your knees, generate aggressive vertical momentum by violently opening the hips and catching the bar with your elbows up.  Remember that even though we’re working on the power clean you should still drop lower into a partial squat as the bar gets heavier.

WOD

AMRAP in 12 Minutes

2-4-6-8-10-12 …

Left leg box step ups 24/20″
Right leg box step ups 24/20″
Kettlebell Swings 32/24 kg

Workout notes

Today’s workout is a time priority triplet with an ascending rep scheme.  The first few rounds will go quickly and should feel fairly simple but it won’t take long for the volume to accumulate increasing the difficulty as you progress through each round. We’ve seen alternating weighted step ups quite a bit but bodyweight step-ups might be unfamiliar.  In each round you will perform a straight set of step ups on each leg.  You will be able to move quickly but fatigue will set in fast while working on one leg so start out at a steady pace and try to work consistently for all twelve minutes.