Skill
EMOM for 10 minutes:
Power clean plus squat clean

Build out the range of motion in the catch position on the second rep of this complex. Both reps will come from the floor, and you can drop the bar between them. Try to catch the power clean in the same stance that you use for your squat clean; aside from the depth, there should be no fundamental difference between the mechanics of these two lifts.

Workout of the Day
For time:
21-15-9
Clean and jerk
75 double unders before each round

16 minute time cap

Wait to put your equipment away until everyone’s finished; cheer on your neighbor!

Use a barbell weight that has you hitting quick singles throughout the workout with no more than about 5 seconds between reps at any point. Scale the jump rope to take about a minute per round. Move fast on the last set of clean and jerks, but don’t get sloppy.

standard: 95/65
rx: 135/95
sport: 135/95, drag rope double unders
metcon: 3×3:00 on, 1:00 off