Skill
EMOM for 10 minutes
1 squat clean

Spend ten minutes working up to a heavy squat clean. With a whole minute for one lift this is a great time to challenge yourself a bit and bump up past the weights you might normally choose in a workout. As you pull the bar from the ground make sure that your hips and shoulders are rising at the same time. With a squat clean the goal should be to meet the bar at the height you are able to pull it to and then travel the rest of the way down into your squat. Focus on an upright chest, tight midline and high elbows as you stand to complete the lift

Workout of the Day
AMRAP in 10 minutes
10 front squats
10 Push-Ups

Strip some weight off your bar after the skill work for today’s workout. You’ll have ten minutes to work through as many rounds as possible of ten light front squats and ten push-ups. Choose a weight for your barbell that will allow you to complete most of your front squat sets unbroken. As always hold yourself to a high standard when it comes to push-ups. You can work from your toes, knees or with your hands on a box. Whatever version you choose make sure your reps are full range of motion and strict. Full range of motion = your chest taps the ground and your arms fully straighten at the top of each rep. Strict = your torso and trunk stays tight through the whole rep without relaxing or resting at the bottom of your push-up. Your coach will give you some tips to make sure you are getting the most out of your work when it comes to push-ups.

standard: 75/55lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb