Skill
Every 90 seconds for 8 rounds
20 double unders then 1 squat clean

You’ll have eight attempts at a squat clean today. Before each lift you will complete a small number of double unders. If twenty is a big set for you make sure to drop the number to something manageable. You should spend thirty seconds or less with the jumprope every round.

Workout of the Day
AMRAP in 12 minutes
1-2-3-4-5-6-7 …
squat clean
hang power clean

Today’s workout is all about the barbell. After the strength portion of the day you should be comfortable with the squat clean. Make sure to review the hang power clean as well before starting the workout. Base your weight choice off the harder of the two lifts for you personally. You will want to work through the early rounds fairly easily so make sure not to go too heavy here. You’ll be building up adding one rep to each lift over twelve minutes starting with one squat clean and one hang power clean. Your score for this workout will be the last round you complete of both lifts plus any extra reps in the next round.

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb