Skill

EMOM for 10 minutes
1 power clean & split jerk

We’ll be working on a classic barbell lift today. You’ll have ten opportunities to practice your footwork in the split jerk. Clean the bar to your shoulders and set your hands and feet in the optimal position to drive the bar upwards aggressively and then drop under the bar in a strong lunge position. To reset your feet, bring your front foot back and then your back foot forward.

Workout of the Day

AMRAP in 12 minutes
push-ups
5 deadlifts EMOM

For today’s workout, we’ll be focusing on the push-up and deadlift. This workout has an interesting requirement in that we’ll use an interval timer, and you’ll perform 5 deadlifts every minute on the minute. Ideally, you’ll set yourself up with a weight that you can complete the five reps in no more than two sets throughout the entire workout. Definitely unbroken when you’re fresh. After you knock out your five deadlifts, pop down into a push-up position and knock out as many push-ups as you can until the timer goes off again. In the end, your score will be the total number of push-ups you complete.

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb