Skill

EMOM for 10 minutes:
Hang power clean
Power clean

Hit good full extension on the hang power clean, then keep the same degree of extension on the second rep from the floor. Feel free to add weight, as long as it stays pretty.

Workout of the Day

AMRAP in 7 minutes:
10 deadlifts
10 toes to bar

Rest 2 minutes

AMRAP in 7 minutes: Calories

Scoring: Add up all your rep and calories. 5 rounds on the first half (100 reps) plus 87 calories on the second half would be 187.

Use a tough deadlift weight, but not the heaviest that you use in a workout; 10 reps shouldn’t take more than 3 quick sets. Scale the toes to bar so that you’re able to do sets of 3-5 throughout the workout.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 7:00 on, 2:00 off, 7:00 on