Skill
EMOM for 10 minutes:
Squat clean thruster

Practice transitioning directly from your squat clean into a thruster in one fluid movement. You’ll be doing a decent volume of thrusters in the workout today, and starting each set with a squat clean thruster will save you some time and energy in the front rack position. Save some energy for the workout; consider keeping the weight submaximal in this skill work.

Workout of the Day
AMRAP in 10 minutes:
6 thrusters
30 double unders

Every minute, including at the start of the workout, complete 3 lateral burpees.

Use a thruster weight that guarantees that 6 reps will never take more than 2 quick sets. Scale the jump rope volume and difficulty to something that takes about 30 seconds to complete. Drop your bar or set your rope down with 5 or 10 seconds to spare each minute so that you’re able to get right into the lateral burpees. Pick up where you left off in the AMRAP when you finish the 3 burpees.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 10×0:45 on, 0:15 off