Skill
EMOM for 10 minutes:
1 thruster, with the barbell starting on the floor

If you’re tackling the Open tomorrow, you’ll get a chance to work up to a max thruster after the first part of the workout. Use today to test the movement and get a sense for what you might be targeting. You can do a squat clean thruster, or clean the barbell up the the shoulders, stand tall, and then do a thruster; both techniques are acceptable.

If you aren’t doing the Open tomorrow, feel free to go heavier on the lift today.

Either way, focus on keeping your core tight and your arms moving symmetrically as you follow through out of the squat and overhead.

Workout of the Day
AMRAP in 7 minutes:
15 hang power cleans
30 double unders

3 minute rest

AMRAP in 7 minutes:
15/12 calories (row, bike, or ski)
30 double unders

You should be able to hit sets of 5 on your hang power cleans the whole way through the workout. Pick a jump rope volume and difficulty that never takes more than 30 seconds to complete. Both 7 minute AMRAPs should be sustained and consistent efforts; don’t pick a heavy enough weight or hard enough jump rope movement that you consistently have to stop and rest for more than a few seconds in order to do another set.

Add up your rounds and reps, chief-style.

standard: 75/55, 50 single unders
rx: 95/65
sport: 115/85, drag rope, assault bike
metcon: 7:00 on, 3:00 off, 7:00 on