Skill
EMOM for 10 minutes
1 power clean & jerk

Spend ten minutes working up to a challenging clean and jerk for the day. This could be a new 1RM or just something that is a bit heavier than you might use in a metcon. It is up to you if you want to practice the push jerk or split jerk today but if you’re planning to go heavy at all the split jerk will be the best way to go.

Workout of the Day
AMRAP 10 minutes
7 push-ups
4 sumo deadlift high-pull

This workout is sure to deliver a shoulder burn! Spend some time going over the strict push-up before the workout starts. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together as one piece. Watch for “snaking” or breaking at the hip. Staying away from faults like these will only make you stronger! The sumo deadlift high pull can be tricky so practice a few reps before the workout starts and make sure to place your hands inside the width of your feet but not so close together that you lose control of the bar.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 165/115 lb