Skill
Every 45 seconds for 12 rounds:
Power clean plus front squat

Feel free to keep it light or work up to a heavy single, just maintain great technique and remember that you’ve got 15 minutes of lifting in the workout after this.

Workout of the Day
AMRAP in 15 minutes:
12 hang power cleans
12 front rack lunges
200 m run/row/ski or 500 m bike

Your weight selection should allow you to complete each movement in no more than two or three quick sets with excellent form.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×2:00 on/1:00 off*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!