Skill
EMOM for 10 Minutes
Slow pull squat clean w/ pause in bottom of squat
We’re working on some positional awareness in the squat clean today. Start by lifting the bar from the floor as you keep your hips low and your back upright. Practice pulling the bar off of the floor under control and gradually increase speed without compromising your upper body positioning. As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position. When you catch the bar in the bottom of your squat drive pause momentarily and take a quick assessment of your position. You will have ten opportunities to work on this lift so make every rep count. Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.
WOD
AMRAP in 12 Minutes
10-20-30-40-50 …
Wall ball shots 20/14 lb 10/9′
Sit-ups
Workout notes
Today’s workout is a twelve minute AMRAP with an ascending rep scheme. The workout starts with smaller sets of both movements and quickly ramps up the volume. We’ll be hitting the higher sets of wall ball shots deep into the workout when fatigue has already set in so plan on breaking up those rounds into managable numbers. Starting each round with a large set is a good idea but not necessarily a max set.