Workout of the Day
AMRAP in 20 minutes:
25 air squats
20 alternating dumbbell hang power cleans
5 strict pull ups

Pick a dumbbell weight that lets you go unbroken or close to it. Your strict pull ups can be a bit tougher today; they shouldn’t take more than about a minute to complete, but it’s ok if they break down to singles.

standard: 35/20
rx: 50/35
sport: 50/35, bar muscle ups (kipping)
metcon: 4×4:00 on/1:00 off*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!