Skill

8 sets:
Power clean plus split jerk
Rest about a minute between sets

Work at your own tempo, and build up to a heavy single if you’re up for it! Feel free to extend your rest time a bit, as long as you can wrap everything up in no more than about 15 minutes.

Workout of the Day

For time:
20 clean and jerks
500 meter run
20 clean and jerks

12 minute time cap

Grab a barbell with which you’d typically do quick singles in a workout. If you’re comfortable pushing the pace, try to hold on to some touch and go sets. Keep your pace from slowing to total recovery on the run, and then try to stay strong on the second round of clean and jerks.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4:00 on, 1:00 off, 4:00 on