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SkillEMOM for 10 minutes:2 sets of power clean plus split jerk We’re getting overhead with the clean and jerk today. Focus on precise and consistent footwork, and be willing to take the weight back down a bit if your technique suffers after an increase in load. Mastering the footwork in the split jerk requires lots […]

SkillFront Squat:4 sets of 6 reps Target ~70-75% You’ll be shifting to more reps per set on the front squats this week; use the 5×5 squat sets that we’ve done in the past couple of weeks as a reference. You should be able to make it through all 4 sets of 6 without losing excellent […]

Workout of the DayAMRAP in 24 minutes:400 meter run20 alternating dumbbell hang clean and jerks40 double unders20 alternating dumbbell hang clean and jerks Use a dumbbell weight that you’re quite confident with; you should never have to break down to sets smaller than ten at a time on the hang clean and jerk. Scale the […]

Workout of the DayAll for time:5 rounds of:10 thrusters (weight one)10 chest-to-bar pull ups Rest 1 minute, then: 5 rounds of:7 thrusters (weight two)7 bar muscle ups 15 minute time cap We’ve got our third and final Open workout of 2024, and it’s a tough one! The scaling goal for this workout is to choose […]

SkillEMOM for 10 minutes:Squat clean thruster plus two thrusters Get some practice cycling directly into a thruster rep out of a clean in preparation for tomorrow’s Open workout. Follow up with two smooth full range of motion thrusters. Rather than maxing out on this complex, focus on getting comfortable with weights that are relatively easy […]

SkillEMOM for 10 minutes:Slow pull power snatch plus power snatch Today’s snatch work has the same progression as Tuesday’s clean work: the goal of the sequence is to establish excellent positioning for your explosive drive on the first lift with a nice and slow pull off the floor. You’ll then try to replicate that positioning […]

SkillAMRAP in 8 minutes:4 strict toes to bar4 kipping toes to bar20 seconds of handstand practice Scale the range of motion on both the strict and the kipping toes to bar so that you’re able to complete all 8 reps of the sequence without dropping down. Try not to let your body move past a […]

SkillEMOM for 10 minutes:Slow pull power clean plus power clean The goal of this drill sequence is to establish excellent positioning for your explosive drive on the first lift with a nice and slow pull off the floor. You’ll then try to replicate that positioning at full speed on the second rep. Feel free to […]

SkillFront Squat5 sets of 5 repsTarget 70-75% of your max, plus 5-15 pounds from two weeks ago Bump the weight up from our previous squat session if you felt confident on the movement. If you didn’t make it last time, stick to the 70-75% range without that modification. Rest a couple of minutes between sets. […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off:200 meter run10 toes to barMax devil presses in the remainder of the 3 minute interval Choose a run distance that you can finish in about 1 minute. Scale the toes to bar to a difficulty at which it never takes more than 3 sets […]