Skill
EMOM for 5 minutes:
Power clean plus front squat plus split jerk

Then:

5 minutes of clean and jerk

Same idea today as yesterday’s snatch work; use the first 5 minutes on the EMOM clock to drill and warm up the lift before transitioning to free lifting for the last 5 minutes.

Workout of the Day
3 rounds for time:
500 m run
15 hang power cleans

15 minute time cap

Pick a hang power clean weight heavy enough that going unbroken would be extremely challenging, but light enough that you’re able to hit sets of at least 5. Push the pace on the run enough that you aren’t quite getting full recovery from the cleans. If you finish before the time cap, wait for everyone else to finish before you put your equipment away.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6×1:30 on, 0:30 off