Workout of the Day
AMRAP in 21 minutes:
24 sit ups
12 push ups or pull ups*
8 power cleans or push jerks*

*For the first 7 minutes, do push ups and power cleans. For the middle 7 minutes, do pull ups and push jerks. For the last 7 minutes, go back to push ups and power cleans.

If the 7 minute movement changeover happens in the middle of a set, switch immediately to the alternate movement to finish out the set. You’ll have one single runnning round count at the end of the workout, just like any other AMRAP.

Choose a clean/jerk weight that lets you hit steady singles on the cleans and two or three quick sets on the jerks. Scale the pull ups to a difficulty that lets you maintain sets of at least 3 the whole way through.

standard: 95/65
rx: 135/95, strict or kipping pull ups
sport: 155/105, chest to bar pull ups (kipping)
metcon: 3×6:00 on, 1:00 off