Skill
EMOM for 4 minutes:
Power clean or squat clean

Then

8 minutes to work up to a heavy single on power clean or squat clean

After the last several weeks of clean work, you’ve got a chance to work up to a max lift. Stick with the clean technique (power or squat) that feels strongest and most comfortable. If your form is starting to suffer and your coach is giving you funny looks, consider dropping the weight down a little bit rather than pushing through to a max with inconsistent technique.

Workout of the Day
For time:
10-20-30-20-10
Push ups
Box jump overs
Wall balls

15 minute time cap

We’ve got a nice and simple workout to kick off the week! If you’re trying to move quickly, push the pace on the box jump overs, and be ambitious on your push up and wall ball sets.

standard: 20/12 inch box, 12/8 pound ball
rx: 24/20 inch box, 20/14 pound ball
sport: 24/20 inch box, 20/14 pound ball, unbroken wall balls
metcon: 3×3:20 on, 0:40 off