Skill
EMOM for 3 minutes:
Clean pull + power clean + squat clean
EMOM for 3 minutes:
Power clean + squat clean
EMOM for 3 minutes:
Squat clean

As the reps decrease and the skill sequences simplifies, add weight. Touch-and-go or dropping every rep for singles are both options, but stick with one once you’ve started it. The focus of these drill sequences is on establishing good power production and then letting that translate to the more complex movements in the sequence.

Workout of the Day
For time:
21-18-15-12-9-6-3
Kettlebell swing
Box jump over

15 minute time cap

Pick your Goldilocks kettlebell today: not too heavy, not too light. The box jump overs take a lot of energy, so we want to be sure that the kettlebell swings aren’t so easy that you’re spending your whole workout on the box.

standard: 16/12 kg, 20/12 inch box
rx: 28/20 kg, 24/20 inch box
sport: 32/24 kg, 24/20 inch box
metcon: 3×3:00 on, 1:00 off