Skill
12x45s
1 squat clean

We’ll be lifting on a forty five second timer today to complete one squat clean in each interval. This will be a great time to build up in weight up to or heavier than the weight you are planning to use in the workout.

Workout of the Day
AMRAP in 10 minutes
30 double unders
3 front squats

You should be somewhere close to the weight you want to use for this workout by the end of the lifting skill work. Choose a weight that you can hang on to for all three front squat reps in each round even if it’s tough. The double unders will be there to break up the time on the barbell. The reps can always be scaled here to a set size that feels more manageable or if you’re deciding to stick to singles you could either grab a drag rope or bump the reps up to 50 singles in each round. Your score at the end of ten minutes will be total rounds plus extra reps.

standard: 135/95 lb
rx: 185/125 lb
sport: 205/145 lb
overachiever: 225/155 lb