Skill
EMOM for 10 minutes:
Power clean plus 3 front squats

We’ll be continuing this progression over the next two weeks to clean+4 front squats and then clean+5 front squats. Try to hold across at a reasonable weight, leaving room to bump up the volume week-to-week.

Workout of the Day
5 rounds:
1 minute of pull ups (strict or kipping)
1 minute of thrusters
1 minute of rest

Pick a thruster weight that you can hold onto for sets of 5-10 throughout the whole workout. Your pull ups can be scaled with a band or by switching to ring rows.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5x 2:00 on, 1:00 off