Skill
EMOM for 10 minutes:
15 double unders plus one power clean and push jerk

Practice a quick and smooth transition from the double unders to the clean and jerk. See if you can maintain a fast cycle out of the catch position in the power clean directly into the drive on the push jerk, rather than standing up and fully resetting between lifts. Keep the weight a little lighter than if we were just lifting so that you can maintain those transitions and cycle times.

Workout of the Day
5 rounds for time:
15 push ups
75 drag rope single unders
15 front squats

18 minute time cap

A good goal for this workout is to scale each movement so that each effort takes about 45 seconds when you’re fresh. Breaking up the front squats into 2 or 3 quick sets is probably a good plan, and hitting the first rep of each set as a squat clean will help you get right to it without spending extra time under the bar.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 3×4:00 on, 1:00 off