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October 9, 2017


EMOM for 10 minutes

Power clean + hang power clean from below the knee

For today’s skill work we will be working on a 2 position barbell complex.  Start by performing a power clean from the floor and re-grip the bar at the shoulders and carefully bring the bar into the hang position.  From there, slightly bend the knees and then lower the bar below your knee caps by closing the hip.  From there perform another power clean catching the bar in a partial squat.  Use this opportunity to practice aggressively opening the hips to create vertical drive on the barbell. Keep your feet in the same position as your squat as you receive the bar at the shoulders and reset your feet prior to your second rep.


for time

100 Alternating Dumbbell Snatches 50/35 lb

Workout notes: Today’s workout is a task priority single element weightlifting workout.  We most often see dumbbell snatches in couplets or triplets which essentially give you some rest from the implement while you work on another movement.  The total volume may be familiar to you but seeing snatches in this format increase the difficulty level! Establish a sustainable work:rest cadence early on and try to maintain that throughout all 100 reps!  If you are performing your reps as TnG it’s probably a good idea to break them up early to avoid redlining!


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