Skill

Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

for time
30 Power cleans 205/145 lb

Workout notes

Today is all about the barbell!  The “Rx” weight for this workout on the heavier end. We’re specifically asking for power cleans so we’re looking for a weight that is lower than your max effort squat clean which would normally be considered more difficult.  Keep the load in the 60% range but use this opportunity to attempt a heavier weight than you might normally choose if you feel that you are ready. Most of us will want to work through this single element workout by performing single power cleans at fast but sustainable pace.