Skill
EMOM for 10 minutes:
15 double unders
2 power cleans (singles, not touch-and-go)

Start each double under set right at the start of the minute, and focus on a fast transition to your barbell rather than max weight. Scale the jump rope to a volume and difficulty that takes no more than 15 seconds to complete.

Workout of the Day
AMRAP in 12 minutes:
15 alternating dumbbell hang power clean and push jerks
12 single arm dumbbell overhead lunges
9 kipping pull ups

Switch arms either every round or every 6 reps on the overhead lunges; as long as you get an equal amount of work on both sides, it doesn’t make a big difference. Scale the pull ups so that you can always finish in 3 quick sets. If you’re pushing the pace today, then go straight from the hang clean and jerks to the overhead lunges without setting the dumbbell down.

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar pull ups
metcon: 4×2:30 on, 0:30 off