For strength today, we’ll be working on clean and jerk efficiency and technique.  You’ll do 3 lifts per minute. Advanced athletes may use 70% of their 1RM Power Clean for this EMOM.  Newer athletes may change the weight as they start to feel more comfortable with the lift.  If you do not have a “heavy” clean and jerk, then 70% may also be too light for you.

For the metcon, if you have even one double under at a time, you must do double unders. Scale to 75 single unders only for people who do not have any double unders.

Strength

EMOM for 10 Minutes
Power Clean and Jerk 70%x3

Conditioning

AMRAP in 12 minutes:
25 double unders
20 KB swings, 55/35#
15 burpees