Skill
EMOM for 10 minutes:
Power clean plus split jerk

There isn’t a prescribed pause on the split jerk today, but you should be able to freeze in your catch position and stay balanced. If you don’t feel like you’re able to do that, take the weight down or check in with your coach to sort out the issue.

Workout of the Day
5 rounds:
1 minute of calories on the bike or rower
15 seconds of rest
1 minute of wall balls
15 seconds of rest

Record the sum of your calories and wall balls. Pick a medicine ball weight that lets you maintain sets of at least 10. Partner up and swap stations if needed.

standard: 14/10
rx: 20/14
sport: 20/14, one unbroken set of wall balls
overachiever: 20/14, one unbroken minute of wall balls