Skill

12×45 seconds
1 power clean + hang power clean

Spend a few minutes today working on this classic clean complex. You’ll take one rep from the floor, reset your grip and perform a second rep from the hang. The turnaround for each rep is fairly quick so stay focused on technique and increase the load only if you are comfortable with the mechanics of the lift.

Workout of the Day

AMRAP in 12 minutes
6 burpees jumping to a plate
12 overhead walking lunge w/ plate

In today’s workout, you’ll need a bumper plate and some room for lunges and burpees. With this version of a burpee, the rep starts the same, but instead of jumping and clapping overhead, you’ll finish by jumping on top of your plate. Use that same plate for walking lunges. Remember that overhead movements like this one are highly dependent on shoulder mobility. So if you feel you can’t lock your arms out overhead comfortably, scale down to or lunges with the plate held at your chest or perform them with no additional weight at all.

standard: 25/15 lb
rx: 45/35 lb
sport: 65/45 lb dumbbell, burpee over dumbbell