Skill
EMOM for 10 minutes
1 clean & jerk

You’ll have ten attempts at a clean and jerk today. The squat clean and split jerk is usually the best way to move the most weight but if you’re feeling more like a power clean or push jerk feel free to go with it. You can use a lifting EMOM like this to build up to a heavy lift for the day or choose one weight and carry it across all ten reps.

Workout of the Day
for time
30-20-10
kettlebell swing
box jump

Today’s workout should feel like a sprint! The first couple rounds of swings and jumps will definitely add up so make sure you are comfortable with the kettlebell and box height you choose for today. Your goal for a workout like this should be to keep the intensity high from start to finish. If needed lighten the load on the swing or even choose a lower box so that you can keep moving at a good pace. Focus on quick transitions as well! Have fun and go fast!

standard: 24/16kg, step-ups
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
overachiever: 40/28 kg, 24/20″