EMOM for 10 Minutes
1 Hang Power Clean
Work up to a moderate weight Hang Power Clean and perform one repetition every minute for ten minutes. Do your best to follow the same mechanics as you would if you were landing in a full squat but catch the bar in a partial squat with your elbows up while receiving the bar at the shoulders. For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean. You can work up slowly to a weight that is a bit heavier than you would use in a workout or hold the same weight across all ten reps if you are practicing technique. If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy! Practice utilizing the “hook” grip so you can maintain control of the bar!
100 Alternating dumbbell snatch 50/35 lb
Today’s workout is a two movement chipper with a moderate run and large set of dumbbell snatches. Most of your time in this workout will be spent on the run so try to keep the intensity up and tackle the run at a harder pace than you would in a workout with recovery runs. When you come in from the run you are tasked with a large set of dumbbell snatches. Ideally you chose a weight with which you can lift continuously and at a sustainable pace. The snatches don’t need to be “touch and go” but use a weight that you can easily follow yourself with short rest when you need to break it up.