Skill
15x30s
1 power clean

Today’s skill work is a great opportunity to work on lifting endurance. We’ll be on a thirty second timer completing 15 total lifts. If you are planning to add weight as you go make sure you have a plan and that you are not adding weight every round. There won’t be much time so try to stay with the timer so that you don’t run out of time to complete all fifteen lifts.

Workout of the Day
AMRAP in 20 minutes
30 wall ball shots
200 meter run
10 hang power cleans

You’ll need a wall ball and a medium weight barbell for today’s workout. Choose a weight for your barbell that allows you to start with unbroken hang power cleans. If you end up breaking the ten reps up later in the workout that is totally fine. The wall ball set sizes are fairly large so don’t be afraid to break those up from the start. Your score at the end of twenty minutes will be total rounds plus extra reps.

standard: 14/10 lb, 95/65 lb
rx: 20/14 lb, 115/85 lb
sport: 20/14 lb, 135/95 lb
overachiever: 20/14 lb, 155/105 lb