Skill
Every 45 seconds for 8 rounds:
3 touch and go power cleans

We’re picking up the tempo on barbell cycling, so keep it light enough that you can stay on the clock. You also shouldn’t have to take any long pauses between your reps; the goal today is technique at speed.

Workout of the Day
4 rounds:
1 minute of thrusters
1 minute of toes to bar
1 minute of rowing
1 minute of rest

Focus on upright posture and a smooth catch at the front of your stroke on the rowing machine. The thruster should be on the heavier side, so challenge yourself on that weight today. Modify the toes to bar by reducing the target range of motion or dropping to medicine ball sit ups.

standard: 75/55, row
rx: 115/85, row
sport: 135/95, row
metcon: 4×3:00 on, 1:00 off