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Workout of the Day

2 power cleans w/ 1s pause above-the-knee and 1s pause in receiving position
Training notes:
-Use the pauses to make sure you can actually feel the proper positions. Knees must drive back to lift the bar off the floor, and hips must be pushed back in the receiving position.
-You’re probably shorting the pause. Like actually stop moving. Pause. Not just “slow down.” Literally pause. You’re probably still not doing it.

B. Front squats
4×1; Building; Rest 2 min
Training notes:
-Top single should be heavy but not maximal. No missed lifts today.

C. 10 min AMRAP:
10 burpee box jumps
10 Russian KB swings
10 goblet squats
20 step-ups, alternating
Training notes:
-Same weight for swings and goblet squats.
-This should be steady movement for 10 minutes. The split for your last round shouldn’t be that much slower than your first. If it is, you went too fast somewhere. Use the cycle time on the step-ups to control your pace.

3 no touch no hook squat cleans
*Reset each rep.
Training notes:
-Goal of the no touch no hook squat clean is to focus on hitting good vertical extension on the second pull and pulling under the bar into a good position.
-This will be moderate load – the focus here is on skill and technique, not on the amount of weight lifted.
-If you already have a hard time making contact with the bar or you don’t use hook grip – DON’T DO NO TOUCH CLEANS. Do the “Fitness” work and learn to do the movement correctly before incorporating these variations.

B. One and a quarter front squat
4×1; Building; Rest 2 min
Training notes:
-Focus on maintaining a good position out of the hold and keeping the hips underneath the shoulders as you come up for the second squat.
-This should be a “fast” movement – if you are grinding and getting out of position, go lighter.

C. 10 min AMRAP:
10 burpee box jumps (30”/24”)
3/side Turkish get-ups (70/53)
10 goblet squats (70/53)
20 step-ups, alternating (30”/24”)
Training notes:
-Each of these first three movements should be “hard” – and you should have to think about your pace for the entire ten minutes so that you don’t cross over your threshold too early in the 10 minutes.
-The step-ups at that height will be slightly awkward and limiting in terms of cycle time. Use that to get your heart rate down in order to move into the next set.


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