Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
400 m run
Max clean and jerks in the remainder of the 3 minutes

Note that row and bike are not considered rx for today’s workout.

Start each 3 minute interval with a 400 m run, and then get going on your clean and jerks as soon as you get back inside. Scale your run to take 2:15 or less. Today’s weight should be on the heavier side; most people will be doing one rep at a time, but no one should be going so heavy that any lift gets sloppy or sketchy. Your score is the total of all of your clean and jerks.

standard: run, row, or bike, 95/65
rx: run, 135/95
sport: run, 165/115

Skill
Stretching (to be done after the workout):

2 minute standing straddle
2 minute pigeon (right)
2 minute pigeon (left)
1 minute twisted cross (right)
1 minute twisted cross (left)
2 minute single leg forward fold (right)
2 minute single leg forward fold (left)