Skill
Every 45 seconds for 12 rounds:
Power clean and split jerk

This is a pretty quick interval for the clean and jerk, so plan ahead and have weights nearby and ready to load if you’d like to increase during it.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
Run 200 m at the start of each 3 minute interval, then:
AMRAP in the remaining time of
20 kettlebell swings
10 push ups

Track your rounds and reps separately for each of the 5 intervals, then add up all your rounds and all your reps at the end of the workout (Chief-style scoring). Always start back on a fresh round of kettlebell swings when you return from the buy-in run.

standard: 16/12
rx: 28/20
sport: 32/24
metcon: 5×3:00 on, 1:00 off