Workout of the day

EMOM for 8 minutes

3 front squats

then

for time

21-15-9
push presses
burpees

Workout notes

Today’s workout has two parts. We have a short skill session with eight opportunities to work up to a strong effort three rep front squat. followed up with a short sprint. For the skill work start with a squat clean as your first rep, or power clean the bar and adjust your stance and/or grip before knocking out three squats. After you finish the strength work for the day prep for a short high intensity sprint of push presses and burpees. The goal for this workout is to move fast. To get the most out of this workout start fast and finish fast.

Scaling

standard: vanilla burpees, 95/65 lb
rx: lateral burpees over the bar, 115/85 lb
sport: lateral burpees over the bar, 115/85 lb
overachiever: lateral burpees over the bar, 115/85 lb