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 one rep max plan for a PR attempt in the 10th minute if things are feeling good!


AMRAP in 10 minutes *

Double Unders

* 5 Thrusters 115/85 lb EMOM


Today’s workout is a time priority couplet that will be scored by the single element, double unders.  Start with five thrusters every minute, including the first minute and then score as many double unders as possible with your remaining time.  The benchmark load is moderately heavy.  If you do want to bump up your normal thruster weight a little be sure you choose a weight you can complete all five reps unbroken even when under fatigue.  We don’t want you spending the whole minute slugging away at thrusters and not get any chance to work on double unders! If you don’t quite have double unders mastered yet plan to knock out some singles in each round followed by a few good attempts at a double under or two.



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