Skill
EMOM for 10 Minutes
1 clean & jerk
This workout is an opportunity to work on your clean & jerk technique under light to moderate load. Start light and work up to a strong effort lift for the day if your mechanics are sound, or keep the load light and work on technique. Choose a weight that allows you to maintain excellent form throughout all 10 minutes, prioritizing quality over quantity.
Workout of the Day
5 rounds for time
200m run
15 box jumps
100m pinch plate carry
Grab two bumper plates and a plyo box for today's workout. Start each round with a 200-meter run, then knock out 15 box jumps. For the pinch plate carry, you'll grab your plates briefcase-style and carry them 100 meters, one hand at each side. Use a box height where you can land fairly tall and then stand all the way up on top. Step down for each rep and maintain a steady rhythm. To scale, use a lower box or step-ups and go lighter on the plates. Your score is your total time.
standard: 15/10 lb, 20/20"
rx: 25/15 lb, 24/20"
sport: 35/25 lb, 24/20 "