Skill
EMOM for 10 minutes:
3 touch and go power cleans

Practice hanging onto the barbell from one rep to the next so that you can smoothly cycle through all 3 power cleans. Start each set right at the minute, and try not to spend too much time resting in the front rack between lifts; this drill is about cadence and control, not max weight.

Workout of the Day
AMRAP in 10 minutes:
20 sit ups
10 overhead lunges

At the start of the workout, run 1,000 meters.

Pick a barbell weight that’s challenging for you to keep overhead for all 10 reps; it should be possible, but a stretch. Push the pace on the 1,000 meter buy-in run so that you have plenty of time to work through the AMRAP.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×1:30 on, 0:30 off