Skill
EMOM for 10 minutes:
Squat clean and split jerk

Work up to a heavy single on the clean and jerk. On both the clean and the split jerk, focus on a quick drop underneath the barbell into the catch. All else being equal, more speed under the barbell translates directly into a stronger lift.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
7 burpee box jumps
7 hang power cleans
7 push jerks

Use a barbell heavy enough that doing 7 hang power cleans plus 7 push jerks unbroken for the whole workout is extremely difficult, if not impossible. Most people will probably end up doing 6 hang power cleans, dropping the bar and resting for a few seconds, and then picking it up for their 7th hang power clean and their 7 push jerks. Be sure that you’re deadlifting your bar up to the hang before starting your hang power clean; coming straight up off the floor without stopping at the hang would just be a power clean.

standard: 75/55 lb, 20/12 inches
rx: 115/85 lb, 24/20 inches
sport: 135/95 lb, 24/20 inches
metcon: 4×3:00 on, 1:00 off