Skill
EMOM for 10 minutes
1 squat clean + 1 front squat

We’ll be on an EMOM timer for our lifting skill work today. You’ll complete one squat clean followed by one front squat. The extra front squat definitely spices things up so plan your weight changes accordingly if you’re planning to build over the ten minutes.

Workout of the Day
4 rounds of 4 minutes on 1 minute off
400m run
then
max reps of
squat clean thrusters

Plan to drop some weight off of your barbell after the lifting skill to find a good weight for today’s workout. We’ll be switching from squat cleans to squat clean thrusters which adds a bit of difficulty as the bar will be going straight from the squat clean to overhead to complete the thruster. Single reps will make the most sense here but you’ll want to find a weight that you can complete quick reps of without too much rest between.Each round will start with a four hundred meter run, if you’re worried at all about getting the run with enough time to get to the barbell make sure to scale the distance down to something more manageable. Your score at the end of 4 rounds will be total squat clean thruster reps.

standard: 95/65 lb
rx: 135/95 lb
sport: 135/95 lb
overachiever: 135/95 lb