Skill
EMOM for 10 minutes:
Power clean plus split jerk

We’re backing off the transition intensity on the Olympic lifts to focus on basic technique work for a few weeks. Practice landing in a position no wider than your squat stance on the power clean, and see if you can throw in a brief pause in the receiving position of the split jerk to test your balance. Do still try to lift right on the minute.

Workout of the Day
AMRAP in 10 minutes:
20 sit ups
10 overhead lunges

Use a relatively light weight on your overhead lunges; the movement is already a tough one, but the inclusion of sit ups in the workout is going to result in your midline stability tiring out pretty quickly. The goal is to keep that stability despite the fatigue. If the overhead position is a no-go for you, switch to a front rack lunge.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×1:30 on, 0:30 off