Skill
EMOM for 4 minutes:
Squat clean and split jerk
Then, 8 minutes to practice clean and jerk or work up to a max

Use the first 4 minutes on an EMOM clock to practice the squat clean and split jerk technique, and to work up in weight a bit. After that you’ll have 8 additional minutes to work on the movement at your own pace. Feel free lift less often than once per minute, and to work up to a max for the day.

Workout of the Day
4 rounds:
1 minute of wall balls
20 seconds of rest
1 minute of sit ups
20 seconds of rest
1 minute of power cleans
20 seconds of rest

Challenge yourself on the power clean weight today; you should be working at the heaviest power clean weight that you can sustain for steady singles without a breakdown in form in a workout setting.

standard: 115/85 lb bar, 12/8 lb ball
rx: 155/105 lb bar, 20/14 lb ball
sport: 185/135 lb bar, 30/20 lb ball, toes to bar instead of sit ups
metcon: 12×1:00 on, 0:20 off