Skill

EMOM for 10 Minutes

1 Power Clean

We’ll spend ten minutes today working up to a moderate or strong effort power clean. Start with a light load and work up slowly increasing weight only if you have established the mechanics of the lift. Consider this as primarily skill work but going a little heavier than you might normally with a complex of multiple reps is okay.  Practice pulling the bar from the floor under control and exploding with the hips as the bar passes your knees. As your receive the bar in the catch position you should re-bend the knees and hips to meet the bar in a partial squat.   An appropriate weight would likely be a little more than 60% for newer lifters. Experienced lifters will notice there is a lot of recovery time so you can bump the weight a little bit and work towards a max for the day.

WOD

AMRAP in 12 Minutes

3-6-9-12-15-18-21…

Push-ups
Kettlebell Swings 32/24 kg

Workout Notes

In today’s workout we are tackling push-ups and kettlebell swings. Both fairly simple movements, but they are sure to get tough as the minutes tick by and the reps go up. You will be adding three reps to each round so take note and plan your pace accordingly. Push-ups can be scaled as usual by choosing to perform them from your knees or on a box.  Whatever version you choose make sure to work through the full range of motion getting your chest to the ground or box and then finishing with locked out arms. Keep your midline tight through your push-ups to avoid “snaking” or peeling up off the ground. Choose a kettlebell that you can handle when the reps get high and fatigue starts to set in.