Skill
EMOM for 10 minutes:
2 squat clean thrusters

Use the skill work as movement prep for the workout. Feel free to work up to a heavy double, but don’t let your back hyperextend or your shoulders shift into an asymmetric press-out. Lift pretty.

Workout of the Day
5 rounds:
1:15 of thrusters
0:15 rest
1:15 of calories (row, bike, or ski)
0:15 rest

This format should be familiar after the last few weeks, but we’ll be sticking to a longer clock, a shorter transition, and a heavier lift. With the slightly heavier lift, it would be smart to practice beginning each set with a squat clean thruster. You should be able to do at least 3 reps at a time with solid form throughout the whole workout. The 15 second transition time will be just enough to get on and off your machine; think of this workout as having no rest interval at all, and your pacing will be much more appropriate.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 10x 1:15 on, 0:15 off