Skill

EMOM for 14 Minutes
1 hang power clean + push jerk

We’ve got a longer EMOM for our skill work today followed by a short sprinty workout. First we will spend fourteen minutes working up to a heavy hang power clean and push jerk. Even though the lift will come from the hang today make sure to pick the bar up from the floor using a strong deadlift position to bring it to the hang. For the push jerk, focus on a fast punch out overhead as you drop slightly under the bar into a power position.

Workout of the day

AMRAP in 6 minutes

1 (deadlift + power clean + hang power clean)
2 push jerks
3 box jump overs

Workout notes

After the EMOM we have a short workout on the menu with a fun rep scheme. Each round will start with one complex of one deadlift plus one power clean plus one hang power clean. The whole complex will count as one rep. You’ll then move on to two push jerks before finishing each round with 3 box jump overs. Make sure you choose a weight that allows you to move quickly through these reps as you only have six minutes to rack up as many rounds as possible. The push jerk will most likely be the limiting factor so plan to make your decision for weight based on this lift. Have fun and move fast! 

Scaling

standard: 95/655 lb, step overs
rx: 155/105 lb, 24/20″
sport: 185/135 lb, 24/20″
overachiever: 205/145 lb, 30/24″