Skill
EMOM for 4 minutes:
2 cleans plus 1 jerk
Then
8 minutes of clean and jerk

Power or squat clean, push jerk or split jerk: anything is fair game today. This is your last chance to get some practice in before Saturday’s Olympic lifting meet if you’re participating. If you’re already signed up, check your email for details about the meet!

Workout of the Day
3 rounds:
2 minutes of sandbag cleans
2 minutes of burpees to a target (~1 inch above standing reach)
2 minutes to run 200 m (rest in remainder of 2 min)

Don’t sandbag the sandbags! Most people will find the burpees to be a much easier movement to accumulate reps on, so if you were looking to get the highest possible number on the board the optimal strategy would be to take a relaxed enough pace on the cleans that they don’t take anything away from the number of burpees you can do.

But that’s lame, so don’t do it.

standard: 70/45
rx: 100/70
sport: 150/70
metcon: 3×4:00 on, 2:00 off