Skill
EMOM for 10 minutes:
Hang Squat Clean + Squat Clean

Focus on a tall, fully extended position in the jump on the hang squat clean, and then try to maintain that same level of extension when you take the second rep from the floor.

Workout of the Day
8 rounds:
1:00 row or bike for calories
1:30 rest

Your minute of work should be an all-out sprint today. Practice going very hard. If two people want to share a machine, the second person can work in the middle of the 1:30 rest interval, using the 15 seconds on either side to transition on and off.

If you aren’t comfortable working at an all-out sprint and feel like you wouldn’t get a good workout in with just 8 minutes on the machine, consider holding in a plank for a minute during the rest period.