Skill
EMOM for 10 minutes:
One squat clean thruster

Heave some weight overhead! Focus on a tight core and a symmetric drive with the arms through the finish of each rep. Increase up to a heavy single if you’re an experienced lifter, or practice one or two extra reps at lower weights if you’re newer to the lift.

Workout of the Day
AMRAP in 12 minutes:
75 double unders
25 thrusters
15 toes to bar

Happy birthday, Alejandro! These are a few of his favorite things, and golly do they make for a good workout. Go light on the thrusters (2-3 sets at most). Try to scale so that you can finish a round in under 4 minutes.

Got a birthday coming up? Reach out to Alex to plan a birthday workout by emailing team@cfdavis.com!

standard: 45/35, 25 med ball sit ups per round instead of toes to bar
rx&sport: 75/55
metcon: 4×2:00 on, 1:00 off