Skill
EMOM for 10 minutes
Deadlift
Power clean
Hang power clean and push jerk

The 4 movement barbell complex in today’s skill work should be done as a single smooth and uninterrupted effort. Focus on the flow of the movements and the efficient cycling of your barbell from one position to the next. Experienced lifters are welcome to push for a heavier weight, and will find that this complex has a fun and natural cadence at even heavy loads.

Workout of the Day
AMRAP in 10 minutes:
8 lateral burpees
6 power cleans
4 front rack lunges

The big question on this workout will be what you do with your power cleans. The weight should have you right on the edge of small sets and quick singles. Some people may even be able to hold onto their bars for unbroken touch and go cleans into front rack lunges. Below are a few pacing strategies, starting with the easiest and working towards the most aggressive. Note that choosing the most aggressive pacing strategy will only maximize your performance if you have the conditioning to support it. Be deliberate about your selection of pacing strategy, keeping in mind your personal goals and your level of conditioning.

Strategy 1:
Steady burpees, steady singles on the power cleans, unbroken lunges

Strategy 2:
Steady burpees, 5 unbroken power cleans, drop the bar for a short rest, then 6th power clean and unbroken lunges

Strategy 3:
Steady burpees, 6 unbroken power cleans, hold onto the bar for unbroken lunges

Strategy 4:
Steady burpees, unbroken lifts, no rest between movements

Strategy 5:
Fast burpees, unbroken lifts, no rest between movements

standard: 95/65
rx: 115/85
sport: 115/85, overhead lunges instead of front rack
metcon: 5×1:40 on, 0:20 off