Skill
6 sets:
3 strict presses
2 push presses
1 jerk (push or split)

You won’t be on a clock for this 6-rep barbell complex. The goal is to complete all 6 reps of the movement in one continuous set. The strict press will almost certainly be the limiting factor, so pay attention to the difficulty as you make each jump in weight and be sure not to start using the legs on those first 3 reps. You can take the bar from the rack or clean it off the floor each set.

Workout of the Day
3 rounds for time:
30 goblet lunges
10 power cleans

12 minute time cap

Use a challenging but consistent weight on the power cleans. You should be doing steady singles with a couple of seconds rest between each rep. Use a kettlebell weight that’s also on the slightly heavier side.

standard: 95/65, 24/16
rx: 155/105, 28/20
sport: 185/135, 32/24
metcon: