Skill
EMOM for 10 minutes
1 squat clean w/ pause at the knees +
1 squat clean
We'll use a 1-minute interval timer for this complex: a squat clean with a pause at the knees, then a squat clean. Use the pause to hold your position and stay over the bar rather than rushing the second pull. Start light and increase in small increments so long as you can maintain the movement standard, catching each rep in a full squat with your elbows high.
Workout of the Day
5 rounds of 3 minutes on 1 minute off
200m run
12 burpees
max reps of box jumps
Each round, run 200m, do 12 burpees, then knock out as many box jumps as you can with the time left. Pace the run so you can move straight into the burpees, and keep the burpees steady ensuring you have time left to perform box jumps. Step down every rep and keep a steady rhythm, landing fairly tall and standing all the way up on top. Your score is total box jumps across all five rounds. To scale, shorten the run, step your burpees instead of jumping, and swap in step-ups for the box jumps.
standard: 20/20"
rx: 24/20"
sport: 24/20"