Skill
clean and jerk
1-1-1-1-1
Get tall on the clean and pull under fast, then stand all the way up and take a breath before the jerk. Dip straight down with a vertical torso and drive hard through your legs. Start light and build in small jumps, adding weight only while each rep looks the same.
Workout of the Day
EMOM for 12 minutes
9 kettlebell swings
6 push presses
The rep counts for both movements are small, so this is a great opportunity to test a heavier weight. For the kettlebell swings, drive the kettlebell overhead with your hips and pick one you could swing in large sets. If you're in between weights, going eye level is a good scaling option. For the push presses, dip straight down and let your legs send the bar overhead. Pick a weight you can hold for all 6 reps across all 12 minutes. You should not be forced to break it up early because it is so heavy.
standard: 95/65 lb, 24/16 kg
rx: 115/85 lb, 28/20 kg
sport: 135/95 lb, 32/24 kg