Skill
EMOM for 10 minutes:
Power clean, pause in the catch, follow through with front squat
Split jerk
This complex will be challenging in a very different way than the snatch/overhead squat on Monday. Where the snatch/overhead squat was a flexibility, stability, and balance challenge, today will tax your ability to endure under the weight of the barbell. The amount of weight you can get up with a clean is much higher than with a snatch, so the pause in the catch and the following squat will be under much greater load. Make sure you aren’t pushing it to the point that technique suffers. Top it all off with a split jerk.
Workout of the Day
4 rounds:
1 minute of power cleans
1 minute of ring dips
1 minute of calories
1 minute of rest
Grab a very heavy barbell for the power cleans; you should definitely be doing steady singles the whole way through this workout (bump up to the sport weight if rx won’t do that for you). Scale the ring dips so that you can get 3-5 sets of 4-8 reps in each minute of work. Add up all of your power cleans, dips, and calories at the end of the workout.
standard: 105/75
rx: 155/105
sport: 185/135
metcon: 4×3:00 on, 1:00 off