Skill
EMOM for 10 minutes:
Slow pull power clean plus split jerk
Keep the pull from the floor to above the knees nice and slow today, just like you did with the power snatches on Tuesday. Find your power above the knees, and load up the weight as long as the cadence doesn’t suffer.
Workout of the Day
AMRAP in 12 minutes:
60 drag rope single unders
12 toes to bar
12 devil presses
Modify the range of motion on the toes to bar so that you can finish the 12 reps in no more than 3 or 4 quick sets. Use a comfortable snatching weight on the devil presses, and try not to slow down too much there. If you’re able to keep all of the movements unbroken, then focus on eliminating any transition time between movements before you try to speed up your reps.
standard: 35/20
rx: 50/35
sport: 50/35, 6 bar muscle ups instead of 12 toes to bar