Skill
5 rounds:
20 seconds of power cleans
40 seconds of rest
20 seconds of lateral burpees
40 seconds of rest
Hang on to touch and go power cleans if you’re comfortable with that technique at this weight. You might find it to be substantially harder to keep touch and go reps with this 20 second interval compared to the 15 second interval from two weeks ago; listen to your body and switch to a lighter weight or quick singles if you think touch and go is too much. Keep your burpees quick, and do your best to move for the full 20 seconds each round.
standard: 85/55
rx: 115/85
sport: 135/95
Workout of the Day
4 rounds:
1 minute of overhead lunges
1 minute of strict toes to bar
1 minute of calories
1 minute of rest
Grab a challenging weight for the overhead lunges today. It’s ok if you can only get 6-8 done at a time, as long as your form is solid and you aren’t getting unstable in a sketchy way. Both the lunges and the toes to bar should be quite challenging. If the overhead position on the lunges doesn’t work for your shoulders, then bring it down to a front rack position. Scale the toes to bar by modifying the target range of motion. Make it tough enough that you aren’t averaging more than 6 or 7 in a set, but not so tough that you’re doing singles.
standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off