Skill
EMOM for 10 Minutes
1 power clean with pause at the knees

Power cleans with a little twist for today’s EMOM. This skill work will force control from the floor in your power clean. After you take the bar from the floor take a one to two second pause below your knees before completing the lift. Keep your shoulders back, chest up and back tight during your pause and focus on explosive hips after the bar passes your knees.

Workout of the Day
AMRAP in 10 minutes
5 clean & jerks
15 sit-ups

Choose a weight for your clean and jerks today that will have you working in quick singles or small sets. The sit-ups will almost be like a quick break between clean and jerk sets so you’ll want to make sure not to go too heavy but also not too light today. Spend some time practicing the push jerk before the workout starts as that will be the best way to get through today’s workout.

standard: 95/65 lb
rx: 135/95 lb,
sport: 155/105 lb”
overachiever: 185/135 lb