Skill
15 minutes to work up to a heavy squat clean and split jerk.

Use this as a chance to see how your strength gains from the last month of our lifting progression have translated to the Olympic lifts. We’ll be doing the same thing for snatch tomorrow.

If you’re newer to the lift and don’t feel comfortable going super heavy, then work in small sets and keep the weight on the lighter side; your coach can give you specific drills to practice aspects of the technique that you’re working on.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18… etc
Clean and Jerks
After each round of clean and jerks, complete 30 sit ups

Pick a weight that has you doing small sets or steady singles the whole way through the workout. Your sit ups will give you a substantial time to recover, so push the pace on your clean and jerk sets.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3x 3:00 on, 1:00 off