Skill
EMOM for 10 minutes:
2 sets of power clean plus split jerk

We’re getting overhead with the clean and jerk today. Focus on precise and consistent footwork, and be willing to take the weight back down a bit if your technique suffers after an increase in load. Mastering the footwork in the split jerk requires lots of consistency, and that consistency will break down at a certain weight for everybody.

Workout of the Day
3 rounds for time:
105 drag rope single unders
35 wall balls

15 minute time cap

Treat the drag rope singles like a 100-200 meter run between the wall balls; they shouldn’t feel too tough, and may even serve as a bit of recovery before getting back on the harder movement. If the wall ball is a challenging movement for you, break it up early and often. If you’re strong on it, push for 1 or 2 sets per round with minimal break, or go for the sport option (or both!).

standard: 12/8
rx: 20/14
sport: 20/14, 150 singles/ 50 wall balls per round
metcon: 4×2:00 on, 0:30 off