Skill

EMOM for 10 Mintues
1 Squat Clean with pause below the knee

Today’s skill work focuses on the squat clean.  We will be pausing below the knee for a full second prior to finishing the full lift.  Slowiy and under control bring the barbell from the floor and pause right below your knee. Practice maintaining angle of your low back by raising your hips and shoulders at the same rate from the floor. Remember to sweep the bar in and push the knees back. After you hold for a second complete the lift by extending the hips and dropping under the bar.  Note that pause will increase the difficulty quite a bit so expect to lift a bit lighter than you might with a moderate or strong effort clean.

WOD

AMRAP in 12 Minutes
15 Push Press 115/75 lb
200M Run

Workout notes: Review the push press and remember the weight you use will potentially be much lower than what you are capable of push jerking. First Clean the bar and establish a full grip.  The bar should still be resting on your body but you don’t want the same looser grip you would use during a front squat. Bend your knees with your torso maintaining vertical and then explode upward. Finish with your arms and resist the temptation to re-dip under the bar!