Skill
EMOM for 6 minutes:
Slow pull power clean plus front squat
Then:
EMOM for 6 minutes:
Slow pull squat clean

Today’s clean work follows the same pattern as yesterday’s snatches. Keep the pull off of the floor slow and deliberate so that you can work on your power above the knee and refine your technique and positioning as you round the knee on the way up.

Workout of the Day
For time:
21-15-9 Deadlift

After each round of deadlifts, complete:
25 wall balls and a 400 meter run

15 minute time cap

Challenge yourself on the deadlift weight today. If you did last Friday’s deadlift/push up/toe to bar workout, consider adding some weight on top of what you did there. If you’re looking for extra challenge, try to hit your wall balls unbroken.

standard: 135/95, 12/8
rx: 205/145, 20/14
sport: 235/165, 20/14
metcon: 3×3:00 on, 1:00 off