Skill
EMOM for 10 minutes
Hang clean pull
Power clean
Split jerk

This sequence hits the same transition work for the clean that we practiced on Wednseday with the power snatch. Take your time between each lift; the focus is on positioning and power deveopment within each lift, rather than linking them all fluidly like we did on Monday.

Workout of the Day
For time:
21-18-15-12-9-6-3
Deadlift
Push up

15 minute time cap

Use a relatively light barbell weight; 84 total reps is fairly high volume on the deadlift, and we want to make sure that you aren’t blowing out your back with too much load. Scale the push ups so that you never have to drop below sets of three. Both movements can easily have their ranges of motion accidentally shortened if your focus is on speed rather than positioning. Get a clear and solid lockout at the top of every rep before descending into the next.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 4×2:00 on, 1:00 off