Skill

Every 90 seconds for 8 rounds
1 squat clean
rest
3 minutes
then
move to the workout of the day

We’ll start today with 8 rounds of skill work on the ninety second timer. Take this time to work up to a challenging squat clean or just focus on technique if you are newer to this lift. Focus on a smooth pull off the floor, catching the bar in the bottom of your squat and keeping your chest and elbows up through the catch and as you stand. After the 8 rounds we’ll take a three minute break to adjust the weight on your barbell for the workout.

Workout of the day

AMRAP in 8 Minutes

1-2-3-4-5-6-7 …
lateral burpees over the bar *

* 1 squat clean after every round of burpees

Workout notes

Plan to go lighter than you finished in the EMOM but a bit heavier than you might normally in a workout as you’ll technically only be doing one squat clean per round. The eight minute AMRAP will have us starting with one burpees and adding a burpee rep every round. Each round will be completed with one squat clean. At the end of the eight minutes your score will be the last round you completed of burpees including the squat clean and any burpees in the next round. Challenge yourself with this one and have fun!

Scaling

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb
overachiever: 245/165 lb