Skill

7 rounds, 30 seconds on, 1 minute off:
5 touch and go power cleans, then max lateral burpees in remaining time

Focus on efficient and quick touch and go cleans, then set your bar down right where you need it and go straight into your lateral burpees. Keep a strong pace on the burpees until the 30 seconds are up.

Record the total number of lateral burpees completed.

standard: 86/55
rx: 115/85
sport: 135/95

Workout of the Day

5 rounds:
45 seconds of strict press
15 seconds of rest
45 seconds of calories
15 seconds of rest

Load your barbell to a weight that lets you always hit a quick set of 5; it shouldn’t be so heavy today that you’re ground down to 2 or 3 at a time, especially not in so short a workout. Push hard on the machine and see if you can work through the fast breathing on the strict press.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 10×0:45 on, 0:15 off