Skill

EMOM for 10 Minutes

1 Slow pull squat clean

Today’s skill work has us working on positional awareness in the first pull of the squat clean.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  When you catch the bar in the bottom of your squat drive the bar upward aggressively to finish the rep.  You will have ten opportunities to work on this lift so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

WOD

5 Rounds for time

21 Wall ball shots 20/14 lb 10/9′
12 Kettlebell swings 32/24 kg

Workout notes

Today’s workout is a five round couplet with two familiar conditioning movements.  The set sizes are small so hopefully you can keep the intensity high for all five rounds.   For the wall ball shots use a weight and target height that you can maintain for all five rounds.  The total number of kettlebell swings is on the lower end and each round is fairly small so you could use this opportunity to test out a heavier weight than you normally use.  If you in between two weights you can always swing the kettlebell to eye level and try to get a little higher as you get more comfortable.