Skill
EMOM for 4 minutes:
Power clean plus split jerk
Then 8 minutes of clean and jerk work

We’re slowing down the tempo from last week’s transition/lifting skill. Get some straightforward practice in on your clean and jerk, and feel free to work up to a heavy single. Newer folks, check in with your coach for drills to work on during the 8 minute segment.

Workout of the Day
4 rounds:
90 seconds of clean and jerks
30 seconds of rest
90 seconds of calories
30 seconds of rest

Use a barbell weight that puts you right on the edge of quick singles and touch-and-go reps. 90 seconds is a long work interval, so you’ll have to choose which of those two approaches to take. Try to fill the whole interval with work on both stations.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 8×1:30 on, 0:30 off