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.  Pause momentarily with the bar below the knees.  After the pause 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

50 Burpees
50 Alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout is a difficult couplet with large sets of two movements.  Each round starts with a big set of burpees and finishes with a large set of dumbbell snatches.  Your score will be the total number of rounds and reps you complete in twelve minutes.  With large sets like this we are definitely not in sprint mode and you’ll probably have a fairly low number of scored rounds. Getting two rounds plus will be a challenge for most of us.  The best strategy is probably going to be pacing that first round of both movements and increasing intensity in the second round.