Skill
7 rounds:
35 seconds to complete:
3 touch and go power cleans plus max lateral burpees
1 minute of rest between efforts

Pick a weight that you can hit for 3 fast and unbroken reps across all 7 rounds. You should be done with your power cleans and onto your burpees with at least 20 seconds to spare every time.

Workout of the Day
3 rounds for time:
70 drag rope single unders
50 sit ups
30 overhead lunges

18 minute time cap

The overhead lunges will be the main challenge in this workout. If your shoulder flexibility or stability restrict you from staying in a secure overhead position, modify the movement to a front rack lunge. If you’re consistently able to hit sets of 10 lunges, you’ve likely chosen a good weight.

standard: 75/55, front rack lunge
rx: 95/65
sport: 115/85
metcon: 5×2:00 on, 1:00 off