Skill

EMOM for 10 minute:
Squat clean
Front squat

Work on your speed under the barbell and on catching in a precise squat-width stance, then follow up with an additional front squat. Feel free to go heavy as long as your form doesn’t suffer.

Workout of the Day

AMRAP in 10 minutes:
4-8-12-16-20-24-28… etc
Power cleans

Before each round, complete a 200 meter run

Load your bars to a weight at which you’re comfortable hitting quick singles throughout the whole workout. You might want to hold onto a few touch and go sets in the beginning while the rep counts are low to try to get ahead of the clock. It’s ok to use the run as a bit of a recovery, but try not to slow down too much there.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:40 on, 0:20 off