Skill
EMOM for 4 minutes:
Squat clean and split jerk
Then,
8 minutes of clean and jerk work

Just like yesterday, you’ll be starting off on an EMOM clock to to ease into the heavier lifts. Once you’ve finished the first 4 minutes on-interval, feel free to start lifting whenever you’d like in the last 8 minutes. This is a good chance to work up to a max effort if you’d like to test the lift!

Workout of the Day
For time:
25 toes to bar
50 box jump overs
1,000 m run
50 box jump overs
25 toes to bar

20 minute time cap

We’re tackling some large sets of each movemet today, so be sure you’re scaling things to a manageable degree. The toes to bar shouldn’t take more than two or three minutes to work through each round (preferably 2 when you’re fresh). Scale by reducing the range of motion or switching to V-ups. You can swap the box jump overs out for step ups if the impact is no good for you, or just reduce the volume per round. The 1,000 meter run is left out of the garage doors, left on 2nd street, all the way to Cantrill, and back the way you came (previously called the 800 meter run). Drop the distance down to 500 if running is a weakness of yours.

standard: 20/12″
rx&sport: 24/20″
metcon: 3×4:00 on, 1:00 off