Skill
Every 1:15 for 8 rounds:
Hang clean high pull
Hang squat clean
Split jerk

The focus on the cleans today is similar to Monday’s snatch work; prime your full extension with the high pull, and then follow through on the hang squat clean. Finish the complex off with a split jerk.

Workout of the Day
5 rounds:
1 minute of calories
1 minute of pull ups (strict or kipping)
1 minute of sandbag cleans

This is a variation on a workout that we’ve done a couple of times now, but today the rest interval is totally eliminated. Modify your pace accordingly so that you don’t crash and burn after a couple of rounds.

standard: 70/45
rx: 100/70
sport: 150/100
metcon: 5×2:00 on, 1:00 off