Skill
Every 50 seconds for 10 rounds:
Hang power clean
Slow pull power clean

Keep the second rep slow and be patient on initiating the explosive portion of the lift; the goal of this drill is to establish good positioning on the first rep, and then repeat that positioning on the second rep. The interval is just a little bit tight than usual, so keep that in mind when adding weight.

Workout of the Day
AMRAP in 12 minutes:
5-10-15-20-25-30… etc
Box jump
Kettlebell swing

We’ve got a simple ascending ladder today; pick a swing weight that lets you go unbroken through at least the first three rounds.

standard: 20/12″, 16/12 kg
rx: 24/20″, 28/20 kg
sport: 24/20″, 32/24 kg
metcon: 6×1:30 on, 0:30 off