Skill
EMOM for 10 minutes:
15 double unders plus two power cleans (fast singles)

Pick a jump rope volume and difficulty that you can finish quickly and easily every round. Practice a fast transition from your jump rope to your first clean. If you’re comfortable with it, use a fast and minimal setup on each clean, prioritizing a slightly lighter weight and more aggressive pace.

Workout of the Day
4 rounds for time:
30 box jumps
10 kettlebell hang cleans on each arm
10 toes to bar

16 minute time cap
Work through all ten hang cleans on the first arm before you switch to the second

Set a strong pace on the box jumps, and then try to hang on to that tempo through the cleans and toes-to-bar. The toes-to-bar are relatively low volume, so try to jump straight up and into them as soon as you finish your cleans.

standard: 20/12″ box, 16/12 kg KB
rx: 24/20″ box, 28/20 kg KB
sport: 24/20″ box, 32/24 kg KB
metcon: 5×2:00 on, 1:00 off