Strength

Squat Clean

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Work up to a strong effort squat clean. Start light and increase in small increments after successful lifts. If you are still working on learning the clean begin by catching the bar above parallel and ride it down into the bottom of your squat. Only add weight if you are able to smoothly ride the bar down.  If your mobility is challenging you play with your foot and hand positions to find your optimal squatting stance. The bar should be racked on your shoulders with your elbows in front of the bar as you stand up.  Only increase the load if you have the mechanics down.

WOD

AMRAP in 10 Minutes

10 Knees To Elbows
20 Kettlebell Clean & Jerk 24/16kg
30 Air Squats

Off Ramp WOD

AMRAP in 10 Minutes

10 Knee Tucks
20 Kettlebell Clean & Jerk
30 Air Squats