Skill
EMOM for 10 minutes
3 power cleans

You’ll be completing a total of ten sets of three power cleans for today’s lifting skill work. This would be a great time to practice touch and go reps or fast singles. If you are opting for singles make sure you can complete all three reps within thirty seconds. With a skill like this it may be best to choose one weight across all ten minutes or to only add weight every few rounds. Resist going to heavy and not being able to complete the three reps within one minute.

Workout of the Day
AMRAP in 10 minutes
7 kettlebell swings
4 front squats

You’ll need a kettlebell and a barbell for this ten minute AMRAP. Choose a kettlebell that you are comfortable with and can swing for seven reps in a row throughout the workout. The weight on the barbell should be similar in that you will want to be able to complete those reps unbroken as well. Your score at the end of ten minutes will be total rounds plus extra reps.

standard: 24/16 kg, 95/65 lb.
rx: 28/20 kg, 135/95 lb.
sport: 32/24 kg, 155/105 lb.
overachiever: 32/24 kg, 185/125 lb.