Skill
EMOM for 10 minutes:
15 double unders
Power clean
Front squat

We’re spreading our double under practice across our lifting days to accomodate the holiday this week. Pick a volume and difficulty of jump rope that you can easily complete in about 15 seconds or less. You can definitely challenge yourself on the skill that you tackle, but don’t do so many that you end up on your rope for more than 15 seconds. Follow up with a power clean and then a front squat. Feel free to push the weight on the barbell movements, but do your best to stay on the clock and start each round right at the beep.

Workout of the Day
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

15 minute time cap

Happy Birthday, Liane! Liane’s birthday workout is a lighter variant of a classic all-barbell benchmark. Use a light enough barbell that you’re confident you could do one full round unbroken if you absolutely had to. It likely isn’t the best strategy for everyone, but for some folks it might be!

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×1:30 on, 0:30 off