Skill
EMOM for 10 minutes:
Slow pull power clean plus power clean

The goal of this drill sequence is to establish excellent positioning for your explosive drive on the first lift with a nice and slow pull off the floor. You’ll then try to replicate that positioning at full speed on the second rep. Feel free to drop the bar between reps; no need to hang on for touch-and-go.

Workout of the Day
AMRAP in 15 minutes:
25 crossovers
15 kettlebell swings
5 strict pull ups

Scale the jump rope to a volume and difficulty that takes no more than about 45 seconds per round. The kettlebell swings shouldn’t be too tough, but it’s ok if you need to break them into a couple of sets. Challenge yourself on the strict pull up difficulty; these should be a bit of a grind each round. Scale to banded pull ups or ring rows as needed.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg, 7 strict pull ups per round
metcon: 5×2:30 on, 0:30 off