Skill

Squat Clean
1-1-1-1-1

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  There is not a clock for this skill work so recover between each attempt based on your ability but try to make attempts within two to three minutes of each other and add weight as you are comfortable.

WOD

AMRAP in 10 Minutes

20 Double unders
10 alternating dumbbell hang clean and jerk 50/35 lb

Workout notes

This workout is a time priority couple that has a heavy emphasis on the upper body! The best strategy for a high volume of double unders is to stay relaxed!  Do your best to perform most of the rope work by flicking the wrists and not tensing at the shoulders to move the rope.  For our clean and jerks we’ll transition with the dumbbell below forehead level and tackle each set of ten in the smallest number of sets possible. You definitely should be able to perform at least ten reps in a row with your chosen dumbbell while fresh.  If you can’t do that during warm up, you have gone too heavy!