Skill

EMOM for 8 minutes:
Power clean plus two split jerks

You’ll be lowering the barbell from overhead back to your front rack position for the second split jerk, so make sure that you’re comfortable doing so with the weight that you’re using. Cushion at the knees right as that bar comes down onto the shoulders.

Workout of the Day

AMRAP in 16 minutes:
20 devil presses
30 crossovers
400 meter run

Focus on smooth and circular motions at the wrist on your crossovers; you should scale the volume and difficulty of the jump rope so that you’re done in no more than 45 seconds to a minute each round. Run fast and try not to slow down too much on the devil presses.

standard: 35/20
rx: 50/35
sport: 50/35, rep scheme of 30-40-500 instead of 20-30-400