Skill

EMOM for 10 minutes:
Hang power clean
Power clean
Front squat

We’re working the squat into our clean complex this week, so hang onto the barbell after you power clean and follow through for a full range of motion front squat. Keep the weight light enough that you don’t lose a good knee-out and chest-up squat position, but feel free to add weight otherwise.

Workout of the Day

AMRAP in 8 minutes:
12 burpee box jumps
12 deadlifts

Scale the deadlifts to a weight that has you finishing each round in no more than 3 or 4 quick sets. Shoot for a strong pace on the burpee box jumps, but don’t go out at a sprint or you’ll likely crash early in the 8 minutes.

standard: 135/95 pound bar, 20/12 inch box
rx: 185/135 pound bar, 24/20 inch box
sport: 225/155 pound bar, 24/20 inch box
metcon: 4×1:40 on, 0:20 off