Skill
EMOM for 10 minutes:
Clean pull
Power clean
Front squat

Building off of last week’s range of motion in the clean work, we’re now progressing to the pull+power sequence off of the floor instead of working from the hang. We’re adding the front squat to the sequence to start bridging the gap between the power clean and the squat clean. If you’re adding weight across the 10 rounds, you should hopefully find that you’re catching lower and lower.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
Overhead squat
Lateral burpee

50 drag rope single unders between each round

Use a barbell weight that lets you hit through at least the set of 9 unbroken; it’s ok if the squats slow down and break up a little bit, but they should never become a slog. Settle into a steady pace on the burpees, and use the drag rope singles to briefly catch your breath. If your shoulder flexibility isn’t up for high volume overhead squats, try a front squat instead.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:20 on, 0:40 off