Skill
EMOM for 10 minutes:
Hang power clean plus power clean

Use the first rep to practice your efficient driving position above the knee, and then keep that powerful positioning from the floor on the second rep. Feel free to drop the barbell between reps one and two.

Workout of the Day
7 rounds:
40 seconds of single arm dumbbell thrusters
20 seconds of rest
40 seconds of calories
20 seconds of rest

Use a dumbbell weight that lets you hit 5-10 per arm per set without much issue. No need to switch arms every rep; switch as needed so that you get a roughly equal amount of work on both sides. 40 seconds is a short work interval, but be wary of pushing the pace beyond what you can recover from in 20 seconds and sustain for 14 minutes. Start steady and increase your tempo in the later rounds if you can.

standard: 35/20
rx and sport: 50/35
metcon: 14×0:40 on, 0:20 off