Skill
EMOM for 10 minutes:
Squat clean thruster

Use the skill work as a chance to practice the technique of the squat clean thruster prior to the workout. If you choose to work up to a heavier weight, the main technique fault to be on the lookout for is a leaned-back or asymmetric press out at the top of the rep. That is a very solid sign that the weight is too heavy, and you need to lower it and focus on keeping a tight core and neutral spine through the finish.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
15 sit ups
10 box jumps
5 squat clean thrusters

Your squat clean thrusters should be at a weight that makes quick singles the best option. Don’t sacrifice technique for speed. We’re using Chief style scoring for this one, so keep track of your rounds and reps for each of the 5 rounds individually, and add them all up at the end.

standard: 75/55, 20/12
rx:115/85, 24/20
sport: 135/95, 24/20
metcon: 5×3:00 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!