Skill
EMOM for 10 minutes:
15 double unders plus one power clean and push jerk

Keep your weight sub-maximal and focus on fast and smooth transitions. Try to stay within a weight range that lets you cycle the barbell off your shoulders and overhead immediately out of the catch on your power clean. Choose a jump rope volume and difficulty that takes no more that 15 seconds to complete.

Workout of the Day
10 rounds:
20 seconds of box jump overs
10 seconds of rest
20 seconds of Russian kettlebell swings
10 seconds of rest

Do your best to fill the whole 20 seconds with work in each interval. The Russian swing is just to shoulder height, so use a kettlebell that’s on the heavier side for you. Track your total reps across all the rounds for this workout.

standard: 20/12 inch box, 20/12 kg KB
rx and sport: 24/20 inch box, 32/24 kg KB
metcon: 20×20 seconds on, 10 seconds off