Skill
EMOM for 10 minutes:
Hang power clean
Hang squat clean
Jerk

Do your best to hit a lower catch position on the second hang clean, even if you aren’t able to hit a full squat. The goal here is to practice your power development and full extension on the first rep, and then build out the range of motion in the catch on the second.

Skill
6 rounds:
40 seconds of box jumps
20 seconds of rest
40 seconds of kettlebell swings
20 seconds of rest
40 seconds of calories
20 seconds of rest

Pace this workout like an 18 minute AMRAP! We’ve had shorter transitions in this format, but 20 seconds still won’t be enough to feel recovered. Moderate your pace so that by the end of the 20 seconds you get one or two breaths of slightly slower and deeper breathing before ramping back up to a working state.

standard: 16/12 kg KB, 20/12 inch box
rx: 28/20 kg KB, 24/20 inch box
sport: 32/24 kg KB, 24/20 inch box
metcon: 18×0:40 on, 0:20 off