Skill
Every 90 seconds for 8 rounds:
10 crossovers
2 power cleans (quick singles)
10 crossovers

Bump your target weight up just a little bit from last Thursday’s power cleans; the focus should still be on smooth transitions and quick singles, but at only two reps per 90 seconds you’ll have a little more energy. Scale the crossovers to a volume that lets you get through them in one or two easy sets across all 8 rounds.

Workout of the Day
5 rounds:
1 minute of ring dips
1 minute of front squats
1 minute of rest

Pick a weight that lets you hit sets of 3-8 front squats throughout the workout. Scale your dips with a band or switch to push ups so that you’re able to get 10-20 reps per minute.

standard: 95/65, push ups
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off