Skill
15 minutes to work up to a heavy clean and jerk

Any style of clean and any style of jerk today! Just like Tuesday’s work, you’ll have lots of time to get heavy if you’d like, or stay light and practice technical progressions. Keep it pretty!

Workout of the Day
3 rounds, 5 minutes on, 1 minute off:
20 kettlebell swings
16 box jumps
12 push ups

None of the movements here should dominate the other two in terms of difficulty; the swings should be on the lighter side (and unbroken…er?… side), the box jumps should be steady, and the push ups shouldn’t break down into singles until the second half of each mini-AMRAP. This workout will be scored-chief style, so add up your rounds and add up your reps at the end.
Remember to always start each 5 minute with a fresh round back on the kettlebell swings.

standard: 16/12 kg, 20/12″
rx: 24/16 kg, 24/20″
sport: 28/20 kg, 24/20″
metcon: