Skill
EMOM for 10 minutes
[odd] 30 seconds of air assault bike for calories
[even] 30 seconds of push-ups
You’ll be working for 30 seconds of each minute alternating between assault bike calories and push-ups. Do your best to choose a pace on the bike and difficulty level on the push-ups that the work feels hard but close to sustainable.
Workout of the Day
AMRAP in 12 minutes
2-4-6-8-10 …
front squat
hang power clean
Your barbell should be fairly light today. You’ll want to be able to get through the first several rounds with unbroken sets of each movement. If you think about it try to be ready for a set of front squats after your last hang power clean of the prior round. This may take some planning but it will pay off when you don’t have to do a bunch of extra power cleans.
standard: 95/65 lb
rx: 115/85 lb
sport: 135/85 lb