Skill

EMOM for 10 Minutes

Squat clean w/ pause in bottom of squat

We’re working on some positional awareness in the squat clean today.  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 pause momentarily and take a quick assessment of your position.  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

3 Rounds for time

50 Sit-ups
35 Kettlebell swings 32/24 kg
20 Box jumps 24/20″

Workout notes

This workout is a simple three round triplet with two bodyweight movements and a weighted movement.  Your score will be the total time it takes for you to complete all three rounds.  Our set sizes are on the larger side for all three movements.  You will want to maintain a sustainable pace for your sit-ups and box jumps.  Break up the kettlebell swings into smaller manageable sets and use a weight that you can swing easily for at least 10+ reps.