Skill
EMOM for 10 minutes:
15 double unders plus one squat clean

Choose a volume and difficulty of jump rope that you can confidently finish in one set in under 15 seconds; the jump rope is there as very light skill practice and a simple conditioning buy-in to each lift. Transition quickly from your rope to your barbell, prioritizing a smooth and fast cadence over total weight. We have a lot of squats and cleans surrounding this skill work from both yesterday and today, so the expectation is not that you’ll work up to a max.

Workout of the Day
For time:
60-40-20
Sit up
Wall ball

15 minute time cap

Last week we had 105 wall balls coupled with a simple and low-impact movement. This week it’s 120 wall balls coupled with a simple and low-impact movement. Next week it’ll be 150! Consider pulling the wall ball weight down by 2-4 pounds so that you’re able to keep quick sets of 10 throughout the workout.

standard: 12/8
rx: 20/14
sport: 70-50-30 reps, 20/12 pounds
metcon: 4×2:30 on, 0:30 off