Skill
EMOM for 5 minutes:
Clean and jerk, working up in weight

Then

5 minutes to work up to a heavy single, off the EMOM interval

Start at a moderate weight and work your way up each minute for the first 5 minutes of the skill. In the last 5 minutes you don’t have to keep lifting on the minute timer, and can slow things down a little bit. If you’re newer to the movement, you may want to stay on the minute timer and get a little more volume of technique work in.

Workout of the Day
3 rounds for time:
400 meter run
21 alternating dumbbell power snatches
12 toes to bar

16 minute time cap

Scale the toes to bar to a difficulty that lets you maintain quick sets of at least 3. Choose a dumbbell weight that you can hang on to for sets of 8-10 throughout the workout. This is meant to be a fast and low-load workout, so keep things manageable and push the pace!

standard: 35/20
rx and sport: 50/35
metcon: 5×2:00 on, 0:30 off