Skill

Every 45 seconds for 10 rounds:
Hang power clean
Power clean

Drop the bar from the top of the hang power clean every round, and practice a quick setup for the power clean off the floor. 45 seconds will feel pretty short, so plan your loading ahead of time and don’t expect to go as heavy as you would in a longer interval.

Workout of the Day

For time:
21-18-15-12-9-6-3
Hang power clean
Push up

16 minute time cap

Grab a relatively light weight for your hang power cleans today; none of the rounds should take more than two sets to complete. You should also scale the push ups to be slightly on the easier side so that you can keep moving through them, especially if you went hard on the ring dips yesterday. This workout has you doing a total of 84 reps of each movement, so keep that in mind when you’re choosing your difficulty.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 6×1:30 on, 0:30 off