Skill

EMOM for 10 Minutes
1 Squat Clean

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.  If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

7 rounds for time
10 Box Jumps 24/20″
15 Medicine Ball Sit-Ups 20/14lb
100m Run

Workout Notes: Today’s workout has a higher than normal round count, but the reps in each round are low.  Try to focus on quick transitions and move quickly from each movement to the next.  Choose a box height that you can jump safely to under fatigue.  Focus on landing softly on the top on the box with your chest up.  Choose a shorter box or stack a few weight plates if needed rather than stepping up to a higher box.  For the sit-ups you will be holding on to a medicine ball and tapping the ground over your head at the bottom of the sit-up and then sitting up with it to complete the rep.  The run is short today so keep your pace quick if you can! If you need to scale this workout decrease the rounds to 5 rather than 7.