Skill
EMOM for 5 minutes:
Hang clean high pull
Clean and jerk

Then

8 minutes of cleans

We’re echoing Wednesday’s lifting format with the clean and jerk today. Prime your full extension with the high pulls in the first 5 minutes, then follow through on the full clean and jerk. The 8 minutes of free lifting can be done heavy or light; chat with your coach if you aren’t sure how to tackle it.

Workout of the Day
AMRAP in 12 minutes:
10 devil presses
50 double unders
At the start of the workout, complete 40/30 calories on a machine of your choice before moving into the AMRAP portion for the remainder of the 12 minutes.

For large classes, stagger the start of group two by 4 minutes (make sure the clock is not set to stop counting up at 12).

Pick a jump rope difficulty that lets you finish in about a minute. It’s ok if 10 devil presses takes longer than that. The goal here is to make double unders seem nice by comparison.

standard: 35/20 lb dumbbell
rx: 50/35 lb dumbbell
sport: 50/35 lb dumbbell, 50/35 cals at the start
metcon: 6×1:30 on, 0:30 off