Workout of the day

Cleans (week 1 / 6)

10 Sets: EMOM

Sets 1-5: 2 Pause Clean-Pulls +3 Power Position Cleans
Sets 6 -10: 1 Power-Clean + 2 Front-Squats w / 3 sec pause

* For the Pause Clean-pulls, pause just below the knee for 3 full sec. Power-Position Cleans
will help train better leg drive, balance, bar and body interaction and a quicker turnover for the catch.
For Sets 1-10 the bar will start from the ground, focus on a slow first pull and stick the landing ensuring your
butt is back and weight on the heels, front-Squats should be smooth and fluid and allow for a full 3 sec pause in the bottom.
Choose a weight today that allows you to move well through all the movements. Increase or decrease weight if required.
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CrossFit Open 24.1

For Time: (15 min cap)

21 DB-Snatch (arm 1)
21 Burpees over DB
21 DB-Snatch, (arm 2)
21 Burpees over DB
15 DB-Snatch, (arm 1)
15 Burpees over DB
15 DB- Snatch, (arm 2)
15 Burpees over DB
9 DB- Snatch, (arm 1)
9 Burpees over DB
9 DB- Snatch, (arm 2)
9 Burpees over DB

*When the clock starts, pick up the dumbbell and complete 21 dumbbell snatches with one arm. Then complete 21 lateral burpees over the dumbbell. Next, complete 21 dumbbell snatches with your other arm. Then complete another 21 lateral burpees over the dumbbell. Repeat this sequence for 15 reps and then 9 reps of each movement.

DB weights:

L1: #15/25
L2: #20/35
L3: #35/50

2-3 Sets:

8 / 8 Banded Kickbacks
10 Banded Glute bridges
6 Banded micro clam shells

* Rest as needed after each set
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