Skill
EMOM for 10 minutes:
Squat clean with a pause below the knee just after leaving the ground
Split jerk

Stick with a slightly lighter weight for this drill. The focus of the pause below the knee is similar to that of the slow pull, where you’re forced to develop your power higher up in the lift. Make sure you’re still delaying the explosive portion of the lift until you’ve cleared the knees. Finish with a split jerk.

Workout of the Day
4 rounds:
1 minute of clean and jerks
1 minute of strict pull ups
1 minute of calories
1 minute of rest

Use a challenging weight on the clean and jerks today; if you’re evenly remotely tempted to do touch-and-go sets, you’ve gone too light. Make sure that you can still keep the reps pretty though. Scale the strict pull ups to a challenging difficulty as well, and then push hard on the machine.

standard: 115/85
rx: 155/105
sport: 185/135, bar muscle ups
metcon: 4×3:00 on, 1:00 off