Skill

EMOM for 10 Minutes
1 squat clean & jerk

Spend some time working on the clean & jerk today.   The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. We’ll lift on the clock today using a ten round, one minute interval time.  With a quick turn around for every lift you’ll probably want to go a little lighter than you would if you were lifting without a clock so start light and focus on mechanics and consistency.  Increase only if you have the technique dialed in

WOD

for time

50 alternating dumbbell hang clean & jerk 50/35 lb
35 burpee box jumps 24/20″
20 alternating dumbbell hang clean & jerk 50/35 lb

Workout notes

Today’s workout is a short couplet in the format of a chipper.  The workout starts with a large set of alternating dumbbell hang clean & jerks then burpee box jumps before you finish with a smaller set of alternating dumbbell hang clean & jerks.  The total volume of each movement is low but tackling the dumbbell hang clean & jerks and burpee box jumps in large sets will be difficult.  Use a dumbbell weight light enough that you could partition the first round into a few sets rather than slugging it out with a dumbbell that is too heavy.  When it comes to the burpee box jumps you’ll need to establish a rhythm that you can maintain for the entire set of thirty-five reps. You’ll probably spend most of your time for this workout on that movement so move quickly but do your best to maintain your tempo throughout.