Skill
EMOM for 5 minutes:
Hang clean plus clean (squat or power on both)

Then, 8 minutes to work on cleans at your own pace

Same format as yesterday, but for the clean. Use the first 5 minutes to prime the basics of the movement and gradually work up in weight. The last 8 minutes will not be on an interval, so you’ll have time to rest longer between lifts if you’d like to get heavier. Newer lifters should take the chance to get feedback and specific drills to practice from their coach.

Workout of the Day
For time:
21-15-9
Power clean
Toes to bar
200 m run after each round (3 runs total)
14 minute time cap

Your power clean weight should have you right on the edge between wanting to stick with singles or hit some touch-and-go sets. If you don’t have full range of motion toes to bar, but still want to get some practice in, scale to a partial range of motion target for your toes (hip height, for example).

standard: 75/55, V ups
rx: 115/85
sport: 135/95
metcon: 4:00 on, 1:00 off, 4:00 on