Skill
15 minutes to work up to a heavy clean and jerk
Take your time lifting at your own pace today; the idea is to gradually work up to a heavy single or one rep max clean and jerk (squat or power clean, push or split jetk) over 15 minutes, completing a lift every 1-3 minutes. If you’re newer, keep the weight light and lift closer to once per minute.
Workout of the Day
3 rounds for time:
24 alternating dumbbell hang power snatches
24 sit ups
400 meter run
16 minute time cap
Grab a dumbbell that lets you complete the 24 hang snatches in no more than 2 or 3 quick sets each round. Push the pace on the sit ups and run, and do your best not to slow down too much in the transitions.
standard: 35/20
rx and sport: 50/35
metcon: 3×3:00 on, 1:00 off