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

Use the hang power clean to prime a nice powerful pull, and then keep that power on the second rep from the floor. Finish the set out with a front squat.

Workout of the Day
5 rounds for time:
200 meter run
12 hang squat cleans

15 minute time cap

Choose a barbell weight that lets you complete the 12 reps in no more than 3 sets each round. If it starts taking more than that, you’re probably close to hitting a wall. Use the run as a bit of a recovery between your lifting sets, but try not to slow down too much.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 3×3:00 on, 1:00 off