Skill
EMOM for 10 minutes
7 air squats then
1 clean & jerk
Our skill work today is 10 reps of a clean and jerk. Perform the lift with either a push jerk or a split jerk. The split jerk is the method that will usually allow the most weight overhead but if you’re new to the lift it can be very challenging so start light and increase when you’ve got the mechanics nailed. Before every lift you’ll start with seven squats. Knock them out quickly but be sure to hit full depth and extend the hip and knee at the top for every rep.
Workout of the Day
AMRAP in 12 minutes
2-4-6-8-10 …
power cleans
box jumps
Twelve minutes on the clock for today’s workout. The first round starts with two reps of each movement and you’ll add two every round. In the end your score will be the final round you completed both movements and any reps in your final incomplete round. You’ll end up with a high volume of both movements so start out with steady singles on the barbell and a sustainable pace for the box jumps.
standard: 95/65 lb
rx: 135/95 lb
sport: 185/135 lb