Skill
EMOM for 10 minutes:
Power clean
Front Squat
Squat clean

Nice and simple strength/power work in this EMOM. Focus on your footwork and the path of your hips on the power clean; it should be fundamentally the same positioning as the front squat and squat clean, just not passing as low. Feel free to go heavy, as long as you can maintain solid technique across all three reps.

Workout of the Day
AMRAP in 12 minutes:
20 wall balls
5 hang power cleans

Lots of wall balls and some heavy hang power cleans today. Scale the wall balls to a weight that makes it possible to go unbroken on a couple of rounds. Scale the hang power clean to a weight that makes you want to break up every round (whether or not you do).

standard: 12/8, 95/65
rx: 20/14, 135/95
sport: 20/14, 155/105
metcon: 6×1:30 on, 0:30 off