Skill
EMOM for 10 minutes
1 squat clean + 1 hang squat clean

You can choose to hang on to the bar for both reps for this skill work or drop it after the squat clean and then pick it back up to the hang for the hang squat clean. If you choose the second option make sure you’re able to complete both lifts in thirty seconds or less so that you have time to recover before the next minute.

Workout of the Day
AMRAP in 8 minutes
2-4-6-8-10…
thruster
alternating DB snatch

You’ll need a barbell and a dumbbell for this eight minute AMRAP. The focus of a workout like this should be intensity so make sure to keep your barbell light and go with a dumbbell you are fairly comfortable with. Your score at the end of eight minutes will be the last round you completed of both movements and any extra reps in the next round.

standard: 75/55 lb, 35/20 lb
rx: 95/65 lb, 50/35 lb
sport: 95/65 lb, , 50/35 lb
overachiever: 95/65 lb, 50/35 lb