Skill
20x30s
1 power clean
Today is a great day to build to a moderately heavy single or to test your lifting endurance with one weight for all 20 reps that's heavier than you might go in a workout. Focus on a controlled pull from the floor and a quick drop under the bar to catch the bar in a partial squat. If you find yourself smashing the bar into your collarbone it just means you need to speed up the turnover of your elbows!
Workout of the Day
AMRAP in 12 minutes
3-6-9-12-15
squat clean
push press
We'll have 12 minutes on the clock for this difficult barbell couplet. Both movements are challenging, but you should adjust your weight based on which of the two is more difficult and use the same weight for both movements. When it comes to the squat cleans, most of us will want to do single repetitions to ensure that you'll maintain perfect form throughout the workout. For the push press, you'll need to be able to do sets, especially in the higher rep rounds as the workout increases in difficulty. In the end, your score is the final round you completed plus any additional reps in your last incomplete round.
standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb