Skill

EMOM for 5 minutes:
Squat clean
then
8 minute to work up to a heavy squat clean

Keep your weight under 75% in the first 5 minute EMOM, then feel free to load up to a heavy single or 1 rep max in the following 8 minutes. If a power clean is a stronger movement for you that a squat clean, feel free to do that instead, but follow up each power clean with a front squat.

Workout of the Day

AMRAP in 7 minutes:
14 box jump overs
7 hang power cleans

This is a short one; move quickly, but make sure you’re focused and stable enough to land each of your box jump overs safely. Use a tough weight, but one at which you never drop to single reps.

standard: 95/65 pound bar, 20/12 inch box
rx: 135/95 pound bar, 24/20 inch box
sport: 155/105 pound bar, 24/20 inch box
metcon: 3:00 on, 1:00 off, 3:00 on