Skill
EMOM for 8 minutes:
2 lateral burpees
2 clean and jerks

Today’s work reviews some common and frequently tested skills without overdoing the volume or intensity.

Keep the weight relatively light, and focus on quick burpees and a smooth and immediate transition to the clean and jerks. Singles or touch and go are both fine here. Check below for loading suggestions.

standard: 95/65
rx and sport: 135/95

Workout of the Day
AMRAP in 12 minutes:
8 dumbbell hang clean and jerks (right arm)
8 dumbbell overhead lunges (right arm)
8 dumbbell hang clean and jerks (left arm)
8 dumbbell overhead lunges (left arm)
80 drag rope single unders

Use a dumbbell weight with which you can complete 8 hand clean and jerks and 8 lunges unbroken before setting it down and resting. Do your best to get onto the 8 and 8 reps on your other side as quickly as possible each round; you’ll be tired and out of breath, but that second arm will be fresh and ready to go!

standard: 35/20
rx and sport: 50/35
metcon: 6×1:45 on, 0:15 off