[creativ_alertbox icon=”” colour=”red” custom_colour=””]Remember that we will be open all day tomorrow after our 8:30 and 9:30am classes for those of you participating in the team series. If you have team formed and plan on joining in on the fun, skip this workout and take a rest day today![/creativ_alertbox]

EMOM for 10 Minutes
1 Power clean

Use 10 Minutes to work 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.

WOD

AMRAP in 20 Minutes
400M Run
21 Wall ball shots 20/14 lb 10/9′
12 Power Clean 155/105 lb

Workout notes: This triplet is a time priority workout that falls into a longer time domain. For that reason you should try to work at a sustainable and constant rate in today’s WOD.  The benchmark barbell load has a moderate uptick in weight so consider going a little heavier than you might normally if you saw a 135/95 load. Remember if you are performing the teams series workouts you’ll get your fair share of wall balls and power cleans tomorrow so a rest day today might be smart!