Skill
EMOM for 10 minutes:
2 power cleans

Use the skill work as an opportunity to experiment with the power clean and figure out a good working weight for the conditioning today. You’ll definitely get past that weight here, but try not to exceed it too much; focus instead on cycling two fast and confident singles right at the beep each minute.

Workout of the Day
AMRAP in 10 minutes:
4 power cleans
8 lateral burpees
12 sit ups

Use a heavy weight for the power cleans. Challenge yourself to the point that you know for sure that you’re going to be doing singles throughout the workout. If you’re newer to the movement and aren’t comfortable going that heavy, then keep the weight lighter and hit 7 power cleans per round rather than 4.

standard: 95/65
rx: 155/105
sport: 155/105, never resting for more than 10 seconds
metcon: 5×1:20 on, 0:40 off