Skill
Every 50 seconds for 8 rounds:
20 double unders
3 touch and go power cleans

We’re practicing quick cycling of the barbell under some time and cardio pressure for the skill work today. Choose a jump rope volume and difficulty that you can always finish in under 20 seconds. Use a barbell weight at which you can sustain touch and go reps without your form deteriorating, even at the end of the 8 rounds. 50 seconds is a very short time to do all of this, so prepare for little rest and quick transitions. If there was an rx weight for this is would be 135/95, for reference.

Workout of the Day
AMRAP in 12 minutes:
5-10-15-20-25-30…
Thruster
Pull Up

This is going to feel very similar to Tuesday’s workout. Use a thruster weight that lets you hit 10 unbroken, but that makes 15 unbroken a bit doubtful in the context of the workout. The pull ups should be scaled to a relatively easy difficulty; you should be able to do quick sets of at least 3-5 reps throughout the 12 minutes.

If you went hard on Tuesday, consider dropping the weight substantially and switching over to ring rows in place of the pull ups.

standard: 65/45
rx: 95/65
sport: 95/65, chest to bar pull ups
metcon: 6×1:40 on, 0:20 off