Skill
15 minutes of squat clean and split jerk practice

Take 15 minutes to work up to a heavy clean and jerk if you’re comfortable hitting higher weights. If you’re new to the lift, stick to the lighter side and work on any drills your coach thinks will help you.

Workout of the Day
AMRAP in 12 minutes:
8 dumbbell power snatches (arm 1)
8 overhead lunges (arm 1)
8 dumbbell snatches (arm 2)
8 overhead lunges (arm 2)
40 crossover single unders

For today’s workout, we’re giving you a chance to try out event 2 from the CrossFit quarterfinals! If you’ve seen Ethan and Mira tackling those events over the last week, you may have caught a glimpse of this workout already.

Consider stopping after 7 reps on your dumbbell snatches so that you can rest for a moment before finishing the final snatch and completing your lunges.

Your coach will give you a chance to practice crossover single unders before you tackle them in the workout.

standard: 35/20
rx: 50/35
sport: 70/50
metcon: 6×1:20 on, 0:40 off