Skill
EMOM for 4 minutes:
Clean and Jerk

Then

8 minutes to work up to a max clean and jerk

Once you get through the 4 minute emom you can slow down the pace of your lifting and load up to a heavy single or one rep max. If you’re lifting in Saturday’s Olympic lifting meet, be sure to note down your weights so that you have a sense of what to target.

Workout of the Day
6 rounds:
40 seconds of hand release push ups
40 seconds of calories
40 secondss of rest

Scale the push ups by dropping to your knees or going to and elevated target if needed, but set yourself up so that you can still practice the hand release technique. Push the pace on the machine each round, and try to sustain your push up numbers throughout the workout.

standard, rx, and sport: as written
metcon: 6×2:20 on, 0:40 off