Skill

EMOM for 10 Minutes
1 power clean

We’ve got skill work and a workout today. We’re planning to add in more skill work to each day now that things are more dialed in at the gym. Today you’ll start with an EMOM of one power clean. This is a great opportunity to get some weight on the bar.

Workout of the day

AMRAP in 12 Minutes

8 front rack walking lunge
4 burpees

Workout notes

For the workout you’ll want a much lighter load so that you can complete the lunges mostly unbroken throughout the workout. Rx’d burpees will have you doing them laterally next to the bar with a two footed jump over it to complete each rep. Burpees in place or with a step over the bar are great scaling options if needed. Scaling the lunges can be done by making your bar lighter or even leaving the weight out of it completely. You can enter your top power clean weight and your rounds plus extra reps into SugarWOD! 

Scaling

standard: 75/55 lb, vanilla burpees
rx: 95/65 lb, lateral burpees over the bar
sport: 95/65 lb overhead walking lunges, lateral burpees over the bar
overachiever 115/85 lb overhead walking lunges, lateral burpees over the bar