Skill
EMOM for 10 minutes:
3 lateral burpees plus a squat clean

Last week we hit this same set with power cleans and power snatches. This week we’re keeping an identical format but pushing the range of motion on the lifts. Try to keep the same fast burpees and quick transitions despite the greater demand on your focus from the lift! Scale the burpees to 2 reps if 3 would take you longer than 10 seconds.

Workout of the Day
AMRAP in 20 minutes:
500 meter run
56 sit ups
500 meter run
56 push ups

Happy Birthday, Alex Tomaich! This workout has some Alex’s favorite movements in pretty high volume, we hope you enjoy as much as he will!

Challenge yourself on the run distance, and scale the push ups to a difficulty at which you’re able to maintain at least 15 reps per minute.

standard, rx, and sport: as written
metcon: 4×4:00 on, 1:00 off