Skill
15 minutes to work up to a heavy single power clean plus split jerk

If you’re newer to the lift, get more frequent reps in at lower weights to practice the technique. If you’re experienced and want to push for a heavy lift or a max, be sure to get longer rest in. Don’t sacrifice your positioning in favor of a few extra pounds.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
30 double unders
20 sit ups
10 goblet squats w/kettlebell

Pick a jump rope volume and difficulty that lets you finish in no more than about 45 seconds each round. Push the weight a little heavier than you normally would for the goblet squats; the per-round volume is low enough that it’ll be over quickly.
Record rounds and reps individually, and then add them up at the end of the workout, Chief-style.

standard: 24/16
rx: 32/24
sport: drag rope doubles, dumbbell front squats (2×50/2×35 lb)
metcon: 4×3:00 on, 1:00 off