Skill
Every 1:20 for 8 rounds:
Squat clean thruster plus two thrusters

We have a heavy thruster workout on Saturday (rx:135/95), so take this chance to get a sense for where you’re at with the lift. Try to keep the barbell moving smoothly across all three reps rather than letting it come to a stop on the shoulders. If you need to take a moment anywhere in the movement, it should be in the overhead position, and only for a heartbeat or two.

Workout of the Day
AMRAP in 14 minutes:
200 m farmer’s carry (one KB, one DB)
20 burpee box jumps

Move steadily from the start, but avoid getting near your redline. 14 minutes is a long time for this pairing, neither of which will feel like much of a break from the other. Focus on efficient footwork on your burpee box jumps, and you’ll save energy and distract yourself from the discomfort at the same time.

standard: 35/20 lb DB, 16/12 kg KB, 20/12″ box
rx: 50/35 lb DB, 24/16 kg KB, 24/20″ box
sport: 100/70 lb sandbag carry, 30/24″ box
metcon: 3×4:00 on, 1:00 off