Skill
Every 2 minutes for 5 rounds:
12/8 calories
3 power cleans

This week we’re tackling the same components as last week’s lifting intervals, but in the reverse order. Note that the power cleans do not have to be touch and go this week. Take an extra second after getting off of your machine to find your stability and catch your breath, but pick a calorie count and a pace that lets you complete each round in less than a minute. The goal is stability at speed.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
Push press
Back rack lunge

After every round, complete 30 drag rope single unders.

Use a barbell light enough that you’re able to do the push presses and the lunges in one unbroken set up through the round of at least 9. Try to relax your arms a little bit on the back rack lunge to give your shoulders a break. Scale the jump rope to take an easy 20 seconds or so. Don’t drop the barbell backwards after your lunges.

standard: 45/35
rx: 75/55
sport: 75/55, drag rope double unders
metcon: 6×1:20 on, 0:40 off