Skill
EMOM for 10 minutes:
3 lateral burpees plus one power clean

We’re continuing the gear shift towards more transition and cadence practice in our Olympic lifting sets with a lateral burpee buy-in this week. The burpees should be as quick as you can manage, and over in 12 seconds or less; cut the reps down to 2 if 3 would take longer. Keep the power clean weight relatively light, prioritizing a quick transition and minimal set up.

Workout of the Day
AMRAP in 15 minutes:
400 meter run
21 box jumps
12 deadlifts

Scale the deadlift to a load that never forces you below 4 reps in a set; realistically you should be finishing the 12 reps in 2 sets unless you’re really pushing for the rx weight. Try to keep a steady pace across the whole 15 minutes, and distribute your effort evenly over all 3 movements.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 5×2:00 on, 1:00 off