Skill

EMOM for 10 minutes:
Slow pull clean high pull
Slow pull power clean
Split jerk

We’re adding a split jerk to the mix to round out this barbell complex. Keep the weight manageable (65-75%) and focus on precise timing.

Workout of the Day

AMRAP in 8 minutes:
60 drag rope single unders
10 deadlifts

Choose a barbell that lets you complete the 10 deadlifts in no more than 2 steady sets without ever losing good form. Scale the jump rope volume so that you’re finishing in 40 seconds or less each round. This is a short workout, so focus on quick transitions and precise movement.

standard: 135/95
rx: 185/135
sport: 205/145
metcon: 4×1:40 on, 0:20 off