Workout of the Day
AMRAP in 8 minutes:
8 strict pull ups
4 clean and jerks

Rest 4 minutes, then begin:

AMRAP in 8 minutes:
80 drag rope single unders
4 clean and jerks

Today’s workout is split into two parts with the common element of heavy clean and jerks. The first AMRAP will move at a significantly slower pace than the second one, as the strict pull ups will likely bring most people to small sets or singles within a few rounds. Challenge yourself on the difficulty you select for your pull ups, allowing as much as 60-90 seconds to work through them.

The pace of the workout will pick up significantly in the second half. The drag rope single unders are meant to be an easy conditioning piece that lets you quickly transition off your barbell and get a little recovery in before getting back on it for some more heavy lifting.

Select a weight challenging enough that you’re forced to do singles. As always, don’t push the load or pace to the point that your technique gets sketchy.

Record rounds and reps separately for each AMRAP.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 8:00 on, 4:00 off, 8:00 on