Workout of the Day
We’re stretching after the workout today for the skill work!

Workout:

AMRAP in 16 minutes:
400 m run
21 lateral burpees
12 hang power cleans

The hang power clean weight should feel challenging, but never sketchy and never singles. Pick something that lets you hit sets of 4-6 for the whole workout. Trying to keep your burpees smooth and steady will likely end up being more efficient and more effective than trying to keep your burpees fast.

Anyone got 4 rounds in them?

standard: 95/65
rx: 135/95
sport: 135/95, 4 rounds
metcon: 4×3:00 on, 1:00 off

Skill
We’re stretching after the workout for the skill work today! Run through the following sequence, or about 15 minutes of your coach’s choice of stretches.

2 minute pigeon per leg
2 minute standing straddle
2 minute lunge stretch per leg
1 minute down dog
1 minute puppy dog
1 minute twisted cross per side
2 minute standing straddle