Skill
EMOM for 8 minutes:
2 squat clean thrusters

Work up to a heavy double, making sure that you aren’t leaning back or using an asymmetric press-out on the push press at the top of each lift; your core should stay tight as you finish the movement.

Workout of the Day
3, 4, or 5 rounds for time:
400 m run
8 squat cleans
16 minute time cap

Your squat clean weight should have you doing small sets or quick singles. 4 rounds as a default is a great target, but if you’re newer or find running to be particularly challenging, pick the 3 round option.

standard: 3 rounds at 95/65
rx: 4 rounds at 135/95
sport: 5 rounds at 135/95
metcon: 7×1:20 on, 0:40 off