Skill
EMOM for 10 minutes
2 squat cleans

Spend ten minutes working up in weight for a squat clean double. You can choose to hang on to the bar and practice touch and go reps or drop the bar between and go for two singles. If you decide to drop the bar between reps make sure you are able to hit your second rep fairly quickly after your first. You’ll only have a minute for each double plus any weight changes so budget your time wisely.

Workout of the Day
AMRAP in 10 minutes
7 front squats
4 sumo deadlift high pull

Lighten your bar up quite a bit for this workout after the skill work. You’ll want to work with a weight that allows you to complete the four sumo deadlift high pull reps unbroken. Selecting your weight based on this lift will most likely result in an appropriate front squat weight but do make sure to try some front squats before the workout starts just in case.

standard: 75/55lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb