Skill

EMOM for 8 minutes:
4 lateral burpees
1 power clean

Focus on very fast lateral burpees and a smooth and quick transition onto your power clean. Keep the weight manageable, and do your best to keep up with the clock. If you can’t finish the 4 lateral burpees in under 20 seconds, then drop it down to 3 or 2.

Workout of the Day

4 rounds:
40 seconds of power cleans
1:20 rest
40 seconds of calories
1:20 rest

You should be pushing to a very fast pace on every work effort here; when you see a 1:2 work:rest ratio, it should tell you that there will be plenty of rest, and that the opportunity for very high intensity is there. Scale the power cleans to a weight that you’d normally do singles on, but consider hanging on for aggressive touch and go sets.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 8×0:40 on, 1:20 off