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September 7, 2017

Skill

 

EMOM for 10 Minutes
1 Squat Clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

AMRAP in 10 Minutes
Power Cleans 185/135 lb

4 Lateral Burpees over the bar EMOM

Workout notes: You’ll score today’s workout by your total number of repetitions of the single element heavy power clean. Each minute you’ll have a 4 burpee over the bar buy in prior to attempting any reps at the barbell. The power clean weight today is meant to be challenging and something you will most likely be doing singles with. This is a great time to challenge yourself and bump up the weights you are used to lifting in workouts as long as you can perform a power clean safely and correctly under fatigue with the weight you choose.

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