EMOM for 10 Minutes
1 Slow pull squat clean
Today’s skill work has us working on positional awareness in the first pull of the squat clean. Start by lifting the bar from the floor as you keep your hips low and your back upright. Practice pulling the bar off of the floor under control and gradually increase speed without compromising your upper body positioning. As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position. When you catch the bar in the bottom of your squat drive the bar upward aggressively to finish the rep. You will have ten opportunities to work on this lift so make every rep count. Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.
Tabata Strict pull-ups
Tabata Two arm dumbbell push presses 50/35 lb
Tabata Air Squats
Alternate movements, no rest between rounds
Today we have a four movement interval workout using the Tabata timer. There are three bodyweight movements along with a two arm dumbbell push press. Scale the pull-ups by using a band or the rings for ring rows. For the push press use a weight that is fairly light, ideally you are working for most of the twenty seconds in one set. The Tabata interval is eight rounds of twenty seconds on and ten seconds off. In this version we’ll alternate between stations until you have hit all four movements eight times. Treat this like an AMRAP and count your total number of reps for the entire workout to come up with one big number for your final score.