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.  We won’t be using the interval timer for today’s lifting so rest and 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

10 Box jumps 24/20″
10 Push-ups

WORKOUT NOTES

Today’s workout is fairly short with ten minutes to score as many rounds as possible  of a simple box jump and push-up workout.  These movements compliment each other somewhat in that we are alternating between the  lower body and the upper body.  Box jumps can be fairly high intensity and the push-ups are largely strength based so you’ll get a small bit of recovery as you are working on one station.  For that reason do your best to transition quickly and try to keep moving.  Remember that the push-ups will get hard fast so break them up early and often.  When it comes to box jumps pace yourself by establishing a sustainable cadence by resting on top of the box or at the floor.