Skill
EMOM for 10 minutes:
Slow pull clean high pull plus slow pull power clean

For the first rep you’ll start with the barbell on the ground, do a slow (roughly 3 second) pull for the first movement off the floor, then follow through with an explosive drive into your high pull when you reach mid-thigh. The second rep will follow the same pattern, but continue all the way into the catch in a partial squat for your power clean. This drill is designed to force you to find power in a high position instead of developing all of your speed immediately off the floor.

Workout of the Day
AMRAP in 12 minutes:
15 medicine ball sit ups
9 deadlifts

Pick a deadlift weight that you can hit unbroken for the first few rounds.

standard: 115/85, 12/8
rx: 155/105, 20/14
sport: 185/135, 30/20
metcon: 8×1:00 on, 0:30 off