Skill
EMOM for 10 minutes:
Squat clean and split jerk

Last week we practiced a power clean and split jerk, and today we’re progressing to a full squat clean. Experienced lifters will likely be able to move a little more weight with the benefit of the extra range of motion in the catch, while newer lifters or more power-oriented athletes may find this variant to be harder. Let your strengths and weaknesses dictate the load you use so that you stay within the bounds of good and safe technique.

Workout of the Day
AMRAP in 12 minutes:
12 alternating dumbbell power snatch
6 burpee box jump overs

Settle into a steady pace on this one; 12 dumbbell power snatches is a small set and can’t be sped up too much, so this workout will likely come down to pacing the burpee box jump overs. Be consistent and efficient with your footwork, and avoid getting into a pattern of bursting through a few reps and then taking long breaks. Slow and steady is the way to go.

standard: 35/20 pound DB, 20/12 inch box
rx and sport: 50/35 pound DB, 24/20 inch box
metcon: 6×1:40 on, 0:20 off