Skill
EMOM for 10 minutes:
Hang clean pull
Power clean
Split jerk

Each set of this complex will start with a deadlift up to the hang position before doing a hang clean pull. Focus on feeling out the tall position that you hit at the top of your hang clean pull, and then try to pass through that position at speed on the power clean from the floor. Finish off the set with a split jerk.

Workout of the Day
AMRAP in 12 minutes:
30 crossovers
20 sit ups
10 push jerks

Use a push jerk weight that lets you finish the 10 reps in about 2 sets throughout the whole workout. Scale the crossover volume to take no more than 45 seconds. Focus on quick transitions and short rest, with the goal of spreading the work across the whole 12 minutes as evenly and consistently as possible.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 4×2:20 on, 0:40 off