Skill
EMOM for 12 minutes:
Odd minutes: One power clean
Even minutes: One squat clean

We’ll be switching back and forth between a power clean and a squat clean on an EMOM timer for 12 minutes today. Use this as a chance to get a sense for which of the two lifts is stronger for you; next Monday you’ll have a chance to work up to a max using a clean technique of your choice.

Workout of the Day
For time:
24 power cleans
120 sit ups
24 power cleans

12 minute time cap

This is the first of three workouts using a 135/95 pound barbell this week. Your weight should be challenging enough that you have a tough time deciding whether to work in quick singles or small sets in this workout. Try to push yourself on both rounds of power cleans, but don’t let the increased intensity compromise good positioning. Sorry about the sit ups.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:40 on, 0:20 off