Skill
EMOM for 10 minutes:
Slow pull power clean plus power clean

Today’s clean work is similar to Monday’s snatch work in its basic progression, but you won’t be required to freeze in the catch on the power clean. Just keep the first pull from the floor slow and deliberate so that you get a chance to practice perfect positioning, then follow through with that same positioning at full speed on the second rep.

Workout of the Day
AMRAP in 8 minutes:
1-2-3-4-5-6-7… etc… of Power cleans
10-20-30-40-50-60-70… etc… of Double unders

Pick a weight for the power cleans that will be very challenging for you; you should have to do singles for basically the whole workout. The jump rope sets should start off easy for the first two or three rounds, and then get tough around the fifth or sixth round. Record rounds and reps in refence to the power clean number (as in, 6+46).

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4×1:20 on, 0:40 off