Skill
EMOM for 10 minutes:
Slow pull power clean
Power clean

This drill combination for the power clean helps you find accurate positioning and good timing on the slow pull rep, and then replicate that on the regular speed clean. The bar should be close in to the legs as you pass the knees, and your speed shouldn’t fully develop until you’re at about mid-thigh. Feel free to drop the bar between reps.

Workout of the Day
5 rounds:
1 minute of calories
1 minute of devil presses
1 minute of rest

Push the pace on the machine to rack up the calories, and then try not to completely hit a wall on the devil presses. Your goal should be to move for as much of the 2 work minutes as possible before you get to the rest interval. Pick a dumbbell weight that you’re comfortable snatching for moderate volume.

standard: 35/20 pounds
rx and sport: 50/35 pounds
metcon: 5×2:00 on, 1:00 off