Skill

EMOM for 14 minutes
(odd) 2 TnG power cleans
(even) 1 squat clean with pause in the bottom

If you came to class on Saturday this will feel like a much slower version of the workout. Use this time to add weight to your bar and lift more than you might if these were in a workout. Most likely one of these lifts will be more difficult than the other for you so make sure to only so as heavy as you are able to manage with both minutes of skill work. The power cleans should be touch and go and don’t forget the pause in the bottom of the squat clean! Keep your elbows and chest as upright as possible through the pause and as you drive out of the squat to stand.

Workout of the day

AMRAP in 7 minutes
one arm alternating devil press

Workout notes

There’s no time to waste with a workout like this. Settle into a fast but sustainable pace and do your best to stay moving for the full seven minutes. If you don’t hit the floor at the end of this there’s a good chance you could have squeaked out a few more reps! Go for it!

Scaling

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb