Skill
EMOM for 10 Minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk

Today’s focus will probably end up being a lot more on technique than heavy weight. Starting with the push press will automatically limit how much weight you start with on your bar. While the dip and drive should be almost identical in all three lifts your receiving position will be the difference. Focus on squeezing your quads as you press out the push press to guarantee you don’t actually drop under the bar like you would a push jerk. For the push jerk and split jerk focus on a fast and aggressive punch out and well as quick footwork to ensure you aren’t doing any extra work with your arms. They’ll thank you by that third lift in the sequence!

Workout of the Day
AMRAP in 10 Minutes
20 dumbbell snatches
40 double unders

Grab a dumbbell and a jump rope for today’s classic couplet! You’re going to want to be comfortable with the weight you choose for the dumbbell snatches. Double Unders can take awhile to learn and feel comfortable repping out in a workout so feel free to cut the number down in each round if needed.

standard: 35/20lb
rx: 50/35lb, speed rope
sport: 65/45lb, drag rope
overachiever: 75/55lb, drag rope