Skill
EMOM for 10 minutes:
15 double unders plus one squat clean
Hold across at ~65-75% of your 1 rep max

Today’s skill work is an evolution of last Tuesday’s, and prep for the transitions in the workout today. The weight should be light enough that you’re taking no more than about 5 seconds between your last double under and your barbell leaving the ground. Avoid a lengthy and elaborate setup for the clean.

Don’t go heavy, or you’ll wear yourself out for the workout and miss the point of the transition practice.

Workout of the Day
AMRAP in 8 minutes:
1-2-3-4-5-6-7-8-9-10… etc
Squat clean thruster
8 lateral burpees after each round

Happy Monday!
Your weight should be heavy enough that you’re doing singles, but light enough that they never get sloppy.

There is a lot of room on this workout for tortoise-and-hare pacing to develop. Focus on keeping a steady and sustainable burpee pace so that your transitions are as quick as possible between the movements and between the reps on the squat clean thruster. That’s the first step to getting you far into this workout. Speeding up the burpees should only be done once your transitions are all minimal.

standard: 95/65
rx: 115/85
sport: 115/85, no more than 5 seconds between any two reps on any movement
metcon: 4:00 on, 1:00 off, 3:00 on