Skill
EMOM for 10 minutes:
Squat clean plus split jerk

Work up to a heavy single or one rep max clean and jerk, but do your best to stay on the clock; next week you’ll have a chance to lift with less of a time pressure on the tempo.

Workout of the Day
5 rounds:
1 minute of strict ring dips
1 minute of thrusters
1 minute of rest

In large classes where there are groups of 3, one person will start on each station (including the rest) and rotate through the workout from there.

Scale the ring dips by using a band or keeping one foot on the floor; the goal is to be able to maintain sets of 3 or 4 across each of the working minutes. Use a thruster weight that lets you get 5-10 reps at a time for 2-3 sets within the minute, and push for larger and more uncomfortable sets than you otherwise might.

standard: 65/55
rx: 95/65
sport: 115/85
metcon: 5×2:00 on, 1:00 off