Skill
EMOM for 4 minutes:
Clean and Jerk
Immediately into:
6 minutes to work up to a heavy single on clean and jerk

Spend the first 4 minutes on an EMOM clock making a few jumps in weight as you warm up. Once you hit the second portion of the skill work you’ll be off the clock and on your own time to work up to a max if you’d like. Power clean or squat clean, push jerk or split jerk: use whatever style you prefer.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
3 power snatches
6 push ups
9 air squats

Happy Birthday, Mason! For Mason’s birthday workout we’ll be doing the classic benchmark workout The Chief, but with the twist that you’ll be snatching instead of doing power cleans. Use a relatively challenging weight on the power snatches; the rx weight is the heaviest that you’ll see for this movement in a class, so select something that forces you to slow down, get your bearings, and focus on each rep.

Record your rounds and reps separately for each of the five AMRAPs, then add them all up at the end of the workout.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×3:00 on, 1:00 off