Skill
EMOM for 10 minutes
4 lateral burpees
then
1 squat clean
You can choose to build up to a heavy single for the day ove the ten minutes or stick with one weight for all ten reps. Whatever you decide make sure to focus on a controlled drive off the floor and a tight catch position. Keep your elbows and chest as upright as possible as you drive up to complete each lift.
Skill
AMRAP in 12 minutes
30 double unders
3 deadlifts
Your barbell can be heavy today. With only three reps per round you should plan to complete each set unbroken even if it feels difficult. The double unders are there to break things up so choose a set size here that has you working for about 30 seconds in each round.
standard: 135/95 lb
rx: 185/135 lb.
sport: 225/155 lb.