- July 22, 2026
Skill
EMOM for 10 minutes
1 squat clean + 2 front squats
You’ll have 10 chances to complete 1 squat cleans plus two front squats. The extra front squats definitely spice things up quite a bit so feel out the first few rounds and then start adding weight if things are feeling good. If you can’t squat for any reason you can do 2 or 3 power cleans instead.Workout of the Day
AMRAP in 15 minutes
15 wall balls
15 sit ups
Today’s workout is simple but potent. Move slow and steady during the sit ups and use them as a chance to get your heart rate down and catch your breath. If you like both of these movements challenge yourself to keep transition times minimal between each movement.
standard: 16/12 lb.
rx: 20/14 lb.
sport: 25/20 lb., 12 toes to bar