Skill
EMOM for 8 minutes:
2 burpees plus one power clean
plus 2 burpees plus one squat clean

We’ve done lifting pieces with short jump rope or burpee buy-ins before, but today the plyometric work is scattered within the lifting sequence itself. This format gives you 3 total transitions to consider: Burpees to power clean, power clean to burpees, and burpees to squat clean. The total work should be less than 30 seconds on each of the 8 rounds. You won’t have much time to load your bar, so try to start this EMOM at a weight that will give you a solid challenge to hang on to by the end.

The goal here is speed in your transitions.

Workout of the Day
3 rounds:
2 minutes of box jumps
2 minutes of calories
2 minutes of rest

Pace yourselves; two minutes of work on a single station is going to feel very different from an equivalent amount of work spread across multiple movements. Avoid practicing the pogo technique on the box jumps today so that you don’t overload your calves or achilles tendons. Settle into a steady pace and enjoy the break from tough barbell loads.

standard: 20/12 inches
rx and sport: 24/20 inches
metcon: 3×4:00 on, 2:00 off