Skill
EMOM for 10 minutes:
Power clean with a 2 second pause below the knee on the way up
Squat clean (no pause)
Split jerk

The purpose of the pause on the power clean is to force you to develop speed and strength higher up in the lift instead of relying on momentum built up off the floor. Follow the power clean with a full range of motion squat clean, and finish the set off with a split jerk.

Workout of the Day
3 rounds for time:
21 push ups
15 clean and jerks

15 minute time cap

Load your bar to a weight that has you doing steady singles for most or all of the workout; if you feel like you can get a few small sets in, then save them for the last round and finish fast. Scale the push ups so that you aren’t grinding to a halt at any point. 63 total reps isn’t a crazy amount, but they’ll come back around pretty quickly every round.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3×3:00 on, 1:00 off