Skill
10x45s
1 squat clean + front squat

Today’s skill work has us completing two lifts every forty five seconds for ten total lifts. You’ll start with a squat clean followed by a front squat to finish things off. Do your best to get both lifts in within 30 seconds so that you have time to recover a bit and/or add weight before the next lift.

Workout of the Day
5 rounds of 2 minutes on 1 minute off
25 wall ball shots
then
max reps burpees in remaining time

You’ll just need a medicine ball for today’s workout. Choose a weight you are comfortable with so that you can be sure to get the twenty five reps in within the two minute window with time to spare for burpees. If you are worried about getting to the burpees in time make sure to adjust the wall ball reps to something you can complete in under 90 seconds in every round. Your score today will be total burpees.

standard: 12/8 lb.
rx: 20/14 lb.
sport: 20/14 lb., burpee to target 6″ out of reach
overachiever: 20/14 lb., burpee to target 6″ out of reach