Skill
Every 45 seconds for 10 rounds:
One power clean and push jerk

We’re knocking out a quick lifting interval prior to the long workout today. Use this as a chance to get above your working weight for the AMRAP and get a sense of how heavy you want to be going. Feel free to split jerk if the push jerk is sketchy for you, but otherwise try working on the push jerk; it’s simpler and faster in a conditioning context.

Workout of the Day
AMRAP in 20 minutes:
200 m run
10 lateral burpees
5 clean and jerks

You should be completing your clean and jerks as either smooth singles or small sets. The rounds are short, but the workout is not, so pace yourself wisely.

standard: 75/55, run/row/ski 200 or bike 500
rx: 115/85, run
sport: 135/95, run
metcon: 8×1:30 on, 1:00 off