Skill
Every 90s for 8 rounds
1 power clean + 1 squat clean + 1 split jerk

We’ll be on a longer interval clock today to make sure you have plenty of time to get in all three lifts in every round. Every ninety seconds for eight rounds you will complete one power clean, one squat clean and one split jerk. Feel free to drop the bar between the power clean and squat clean. After the squat clean you’ll keep the bar at your shoulders in order to complete the split jerk. It has been awhile since we have done split jerks so spend some time with your coach going over this movement to make sure you are moving efficiently and recovering correctly from the lift as well!

Workout of the Day
AMRAP in 10 Minutes
20-35-50-65…
KB Swing
Push Jerk

Hang on to your barbell after the skill work but make sure to lighten the load a bit. You’ll also want to grab a kettlebell that you are fairly comfortable swinging. You will have ten minutes to work through sets of push jerks and kettlebell swings that will start at twenty of each and build up adding fifteen reps in each round. Practice cycling through push jerks and make sure you picked a good weight for yourself before the workout starts. You will have to move fast to make it through the round of 50! Give it a shot and go for it!

standard: 95/65lb, 24/16kg
rx: 115/85 lb, 28/20kg
sport: 135/95 lb, 32/24kg
overachiever: 155/105 lb, 32/24kg