Skill
EMOM for 10 minutes
1 slow pull squat clean

Spend ten minutes working on the slow pull squat clean. The bar should come off the ground slowly and under control. If you have a tendency to rip the bar off the ground quickly to gain momentum, this skill work is for you! Once the bar passes your knees you can return to your normal clean speed. Focus on catching the bar in the bottom of your squat position with your elbows and chest up.

Workout of the Day
for time
1-10 of
front squats
push press

Today’s workout is for time. You will be using one barbell for both movements so make sure you choose a weight that works for both the front squat and the push press. The push press is likely to be the more difficult movement for most people which may lead to the front squat feeling a little lighter. If you have to break up your front squats consider doing it in a way that would allow you to hang on to the bar to go straight into your push press reps.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 165/115 lb