Skill

EMOM for 10 minutes:
Power clean
Front squat
Squat clean

Today we’re piecing together the squat clean from the power clean and front squat. Try to catch your power clean with your feet in exactly the same stance that you squat with before standing up and following through with the front squat. Drop the bar to the floor after the front squat and finish out the set with a squat clean.

Workout of the Day

3 rounds for time:
400 meter run
60 double unders
20 back squats

17 minute time cap

Scale the jump rope to a volume and difficulty that lets you finish in no more than about a minute. You’ll be taking the back squat from the floor today, so make sure that you’re comfortable getting it up and overhead before and after each set. Don’t drop that bar behind you!

standard: 65/45
rx: 95/65
sport: 115/85, drag rope double unders
metcon: 3×3:00 on, 1:00 off