Skill
EMOM for 10 minutes:
15 double unders plus one power clean and push jerk

The jump rope set today should be fast and easy; it’s just there to keep you moving and give you a little bit of extra practice before each lift. Keep the weight within a range that doesn’t require an extensive rest and setup after you jump rope. You should be able to put your rope down and get the weight onto your shoulders within a few seconds. Split jerks are fine if your shoulder mobility doesn’t allow for a secure push jerk.

Workout of the Day
For time:
21-15-9
Thruster
Pull Up (strict or kipping)
200 m run after each round (3 runs total, ending on a run)

14 minute time cap

Today’s workout is a follow-up to last Tuesday’s, as well as being a twist on an old benchmark. Scale your thrusters to take no more than 3 sets each round. Switch the pull ups out for banded pull ups or ring rows so that you’re able to get them done in 3-5 quick sets at most.

If there’s some precipitation during your workout, feel free to grab a machine!

standard: 75/55, run, row, or ski 200 m, or bike 500 m
rx: 95/65
sport: 95/65, chest to bar pull ups
metcon: 3×3:00 on, 1:00 off