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June 19, 2015


EMOM for 10 Minutes
2 Squat Clean

For the skill work today we’ll be working up to a moderate weight 2 rep squat clean. You’ll perform two repetitions every minute.  Remember to keep your hips down as you pull from the floor and practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on riding the bar down to below parallel.  The two lifts should be in succession such that the second one is a little more difficult than the first but they do not have to be ‘touch and go’.  We often find that with the added difficulty level athletes will need to focus more intently on technique during the second lift and can make a lot of progress that way.


3 Rounds for Reps with 1 minute at each station
1 Minute Chest-To-Bar Pull-Ups
1 Minute Two Arm Dumbbell Push Press 45/30lb
1 Minute Double Unders
1 Minute Rest

Workout notes: This workout will be scored “Fight Gone Bad” style by counting your total number of repetitions  at each station and coming up with a total score at the end of the workout.  If possible we’ll start the workout in waves so everyone can start with pull-ups and finish with double unders.  It is possible to strategize your score by going easy on the first two movements and saving your energy for the double unders but that is not the intent of this workout.   Go hard on each movement and then try to work continuously through the minute doing double unders.  If you are new to double unders make as many attempts as you can in each minute!

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