Workout notes: Today’s skill work focuses on the squat clean. We will be pausing below the knee for a full second prior to finishing the full lift. Slowly and under control bring the barbell from the floor and pause right below your knee. Practice maintaining angle of your low back by raising your hips and shoulders at the same rate from the floor. Remember to sweep the bar in and push the knees back. After you hold for a second complete the lift by extending the hips and dropping under the bar. Note that pause will increase the difficulty quite a bit so expect to lift a bit lighter than you might with a moderate or strong effort cleanFor time: 40-30-20-10
TIME-CAP: 17 MINS
Barbell Step ups to box 20/24 Dumbell snatch 30/40 or 50
NOTES:This workout is a higher volume of two simple movements performed at a light weight. The barbell can be loaded onto the back rack during the step ups so use a weight you can continuously perform step ups without losing position. You can scale the barbell load by using a 15lb bar with change plates or by ditching the bar all together and performing the movement without any load. For the dumbbell snatch, use any strategy to break up the work by performing sets on each arm if that works better for you but do remember to distribute the load evenly on both arms. The same can work for step ups but remember you have to come down all the way off of the box to complete each rep. If you are new this volume cut the volume down by starting on the round of 40