Skill
15 minutes of power clean and split jerk practice

Work up to a heavy single if you’re feeling strong. Otherwise, take the 15 minutes to work at lighter weights and get technique feedback and one-on-one help from your coach. You aren’t on an interval for this lifting work, so take 1-2 minutes between lifts on your own.

Workout of the Day
7 rounds:
1 minute of calories (bike, row, or ski)
0:15 rest
1 minute of rest or plank
0:15 rest

Taking a full rest in the opposite minute from the calories can result in either the easiest or the hardest version of this workout; it will be the easiest version if you take it slow on the machine, and it will be the hardest version if you go all-out on the machine and need the full time to recover. If you want something right in the middle, then hold in a plank. Holding in a plank will reduce your ability to recover for another hard effort on the machine, and thus keep you from holding a sprint pace.

Add up your total calories.

standard: rest instead of plank in the opposite minute
rx: plank instead of rest in the opposite minute
sport: rest instead of plank in the opposite minute
metcon: calories instead of rest in the opposite minute