Olympic Lifting:

Power Clean and Push Jerk
Part 1. 3×1 Heavy but not maximal (shoot for 85-90% of 1RM)
Part 2. EMOM for 5 minutes:
             3 Power Clean and Push Jerks @ 80% of heaviest weight used in part 1

Skill:

pic courtesy of WellFitandFed

Burpee efficiency training

Video courtesy of Gymnastics WOD.  Coach Carl Paoli going over the best efficiency for burpees.  Give these tips a try for about 10 minutes.

WOD:

AMRAP 12 min:
10 Wall Balls 20/14
30 Double unders

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