Skill
EMOM for 10 minutes:
Slow pull power clean
Power clean

Today’s clean work is applying the same drill that we hit last week on the snatch; the first rep is there to practice deliberate positioning as you pass the knee and to force you to find your power high up in the lift. The second rep is your chance to repeat that at speed.

Workout of the Day
AMRAP in 12 minutes:
10 lateral burpees
15 thrusters
20 crossovers

We’ve had a lot of fancy formats over the past few days. Nothing complicated about today though, just go light and fast on the thrusters, and do your best to get some crossover work in. This’ll get rough quickly if you go out too hot, so keep in mind that 12 minutes isn’t a sprint. Good luck and have fun!

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 6×1:40 on, 0:20 off