Skill
EMOM for 10 minutes
2 push press
1 push jerk
Each minute, do 2 push presses and 1 push jerk. Let the push press decide the weight, since it will likely be lighter than what you could jerk. Focus on a short, vertical dip and drive for both lifts. For the jerk, drop under the bar fast and lock your elbows out quickly.
Workout of the Day
AMRAP in 15 minutes
10 overhead walking lunge w/ plate
15 push-ups
10 box jumps
Grab a plate and a plyo box for this 15 minute AMRAP. For the lunges, keep the plate locked out overhead with your arms straight, scale by using a lighter plate, holding the weight at your chest, or going bodyweight. Keep your push-ups travelling through the full range of motion rather than shortening range as fatigue builds, scale by doing them from your knees or putting your hands on a box. For the box jumps, step down every rep and keep a steady rhythm, landing fairly tall and standing all the way up on top, scale by height, or swap in a bike sprint if jumping isn't in the cards for today.
standard: 25/15 lb, 20/20"
rx: 35/25 lb, 24/20"
sport: 45/35 lb, 24/20"