Workout of the Day
AMRAP in 24 minutes:
400 meter run
20 alternating dumbbell hang clean and jerks
40 double unders
20 alternating dumbbell hang clean and jerks

Use a dumbbell weight that you’re quite confident with; you should never have to break down to sets smaller than ten at a time on the hang clean and jerk. Scale the jump rope to take no more than about a minute, even when you’re tired. 24 minutes is a long time, but try to focus on quick transitions from one movement to the next, even if you aren’t going fast on the movements themselves.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope doubles, 500 meter run
metcon: 4×5:00 on, 1:00 off