Skill
Every 90 seconds for 8 rounds:
20 double unders plus one power clean and jerk

Use this lifting interval as a chance to get a sense for an appropriate weight for the workout. Push jerk and split jerk are both acceptable. The double unders are meant to keep you warm and moving, and should be done in a single set. Scale down the jump rope volume and difficulty to make this possible.

Sport: drag rope

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
Clean and jerks
20 air squats after each round

Your clean and jerk weight should be heavy enough that doing smooth singles is the best approach to this workout, though stronger lifters may be comfortable with short sets. Be sure to stand all the way up at the top of your air squats.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6×1:40 on, 0:20 off