Stimulus Of the Day
Barbell loading should allow for 6 unbroken reps.
Touch-and-go OR fast singles on the cleans.
Double-unders in :30 or less.
Whiteboard Of the Day
This is a fast-paced couplet with relatively quick rounds.
The double-unders should be completed in under :30 for most rounds. Scaling the reps or substituting with single-unders should result in a similar stimulus.
Choose a clean load that you can complete for 6 unbroken reps. Today, fast singles are perfectly acceptable, but unbroken reps will be tested in the warm-up.
12:00 is a long duration for this combination and volume/round. Shoot to perform the first two rounds at a strong pace, pull back and remain consistent until about 9:00, and then try to speed up.
You’ll have an opportunity to build heavy for a set of 3 unbroken power cleans in the specific warm-up.
Strength Of the Day
EMOM 8:
3 power cleans
Build in load every minute, maintaining sound technique.
Metcon Of the Day
AMRAP 12:
36 double-unders
6 squat cleans (95/135)