Skill
15 minutes of clean and jerk work

We’re doing the same thing for clean and jerk today that we did for snatch on Tuesday.

Hit one lift every minute or two, and work your way up to a heavy single.

If you’re newer, keep the weight light and the reps a little more frequent.

If you’re thinking of competing in the Olympic lifting meet on July 29th, start paying attention to how consistently you hit the different weights you attempt. When you do the meet you’ll only have 3 attempts for the clean and jerk, so you want to make sure that the first weight that you’re attempting is one that you always succeed on. The second attempt will be a bit heavier, at a weight that you’ve got a very strong chance at making but at which there’s a chance of failure. The third attempt will be the heaviest, and it should be a weight that is by no means a sure thing, and would be exciting for you if you made it.

Workout of the Day
AMRAP in 10 minutes:
3 front squats (from the floor)
25 double unders

Challenge yourself on the front squat weight. You should be able to go unbroken, but only after a couple of seconds to compose yourself. You can (and should) squat clean the first rep.

standard: 95/65
rx: 155/105
sport: 185/135, drag rope
metcon: 5×1:30 on, 0:30 off