Skill

Every 30 seconds for 12 rounds:
2 lateral burpees
1 power clean

Last week you had 40 seconds to do 2 lateral burpees, a power clean, and a push jerk. Today you don’t have to do the push jerk, but you lose 10 seconds off the interval. This will feel substantially tighter, so don’t plan on making any jumps in weight. Work at around 60% of your max power clean and keep the weight the same all the way through this, and you’ll be fine.

Workout of the Day

For time:
10-9-8-7-6-5-4-3-2-1
Hang power clean
Before each round, complete 10 push ups

15 minute time cap

Grab a barbell with which you’re confident you can complete each round in no more than 2 sets, even if you need a bit of a break between them. You’re only doing 10 push ups per round, but the frequency of push up rounds will stack up quickly as the power clean count diminishes later in the workout, so be a little bit conservative in the push up difficulty you select for this one.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5x 2:00 on, 0:30 off