Skill
Every 45 seconds for 10 rounds:
3 power cleans

Shoot for three quick singles every interval, finishing in no more than fifteen seconds, and ideally less than ten. The intent of this skill work is to practice smooth and relaxed cycling of the barbell ahead of Saturday’s (second) workout. This should be sub-maximal.

standard: 95/65
rx: 135/95
sport: 155/105

Workout of the Day
AMRAP in 20 minutes:
400 m run
20 overhead lunges
12 pull ups (kipping or strict)

Use a lighter weight on your overhead lunges today; no round should take more than two sets. At only 12 per round, the pull ups should go relatively quickly as well, last no more than about a minute on average. Keep an eye on your hands and switch to push ups if you think it’s likely that you’ll tear.

standard: 45/35
rx: 75/55
sport: 95/65, chest to bar
metcon: 7×2:00 on, 1:00 off