SkillEvery 45 seconds for 10 rounds:
Power clean plus front squat plus split jerkThis is a lot of work to get done on a 45 second clock, so be conservative with your loading for the first half of the interval. One you get through 5 rounds of the complex, start bumping the weight up a little more if it’s feeling strong!
Workout of the Day5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerksTime cap: 15 minutesHappy Birthday, Liane! We’re doing a repeat of her birthday workout from last year, a variation on a classic benchmark. You should use a barbell light enough that you could complete one round unbroken. That won’t be a great plan for everyone, but for folks who are strong on the lifts it might not be a bad idea.standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×1:30 on, 0:30 off