Skill

EMOM for 10 Minutes
1 Squat Clean + 2 Front Squats

Work up to a moderate to strong effort squat clean + 2 front squats.   Start by working through the movement with an empty barbell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a moderate weight perform 1 set of this complex every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.

WOD

AMRAP in 10 Minutes
10 Alternating Dumbbell Snatch 50/35lb
100M Run

Workout Notes:  Today’s workout starts with 10 alternating dumbbell snatches. Make sure to return the dumbbell to the ground between each rep but you are free to alternate hands in the air if you would like to perform the reps “touch and go”.  Because this is an AMRAP and the rep count is low today, take this opportunity to bump up the dumbbell weight from what you would normally use.  You will be running to the wall and back for a short break between your dumbbell snatch sets, push the pace if you can!