Skill
Clean and Jerk
1-1-1-1-1
Spend some time today working up to a strong effort clean and jerk. Start with with a few easy singles focusing on passing through each position as you pull from the floor with your hips and shoulders rising together. You can decide whether to go with a power or squat clean and a push or split jerk.
Workout of the Day
6 rounds of 2 minutes on 1 minute off
6 pull-ups
12 alternating dumbbell hang clean & jerks
Grab a dumbbell you are comfortable with today and figure out the best scaling option for your pull-ups if needed. You will want to be able to transition quickly between the pull-up bar and your dumbbell within each two minute interval. Start back at the pull-ups for each work period.
standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb