Workout of the Day
For time:
30 clean and jerks
60 suitcase lunges (one KB, one DB)
1 mile run

25 minute time cap

If it’s raining and you’d rather not run the mile, substitute 100 lateral burpees. Scale the volume of the run/burpees so that you’re finished with that segment in under about 10-12 minutes. Use a clean and jerk weight at which quick singles are a smart and manageable choice in the context of this workout. Use your favorite dumbbell and a matching kettlebell for the lunges.

standard: 95/65 lb bar, 16/12 kg KB, 35/25 lb DB
rx: 135/95 lb bar, 24/16 kg KB, 50/35 lb DB
sport: 155/105 lb bad, 24/16 kg KB, 50/35 lb DB
metcon: 3×6:00 on, 1:00 off