Skill
EMOM for 5 minutes:
Squat clean and split jerk

After the 5 minute EMOM, take 8 minutes to work on squat clean and split jerk at your own pace

Use the first 5 minutes to slowly build in weight and warm up to the heavier lifts. After that, feel free to work up to a max clean and jerk if you’re an experienced lifter. Newer folks can take those 8 minutes to break down the form even more with their coach.

Workout of the Day
For time:
21-15-9
Toes to bar
Burpee box jump overs

12 minute time cap

Happy Birthday, Lisa Fischer! When Lisa mentioned that two of her favorite movements were toes to bar and burpee box jumps, there was one workout that immediately came to mind. Almost 10 years ago, coach Kirsten and coach Alex realized at the end of a training day that they had never done a workout that was just burpees and toes to bar, and they came up with one on the spot to test it out.

This is that exact workout, but with two changes.

The first change is that the regular burpees that we did back then have been upgraded to burpee box jump overs. This is to bump the difficulty and volume up a notch. The second change is that the order has been switched. We did burpee first, toe to bar second back then. With the order switched, you’ll already have a fatigued core from the toes to bar by the time you get to the burpee box jump overs. You’ll also be ending on the 9 reps of the burpees box jump over, and that movement is very good for a final push in a workout.

Enjoy!

standard: 20/12″ box, V-ups instead of toes to bar
rx: 24/20″ box
sport: 24/20″ box, Toes to bar sets: 7-7-7, 5-5-5, 5-4
metcon: 3×3:00 on, 1:00 off