Skill
15x30s
1 squat snatch or 1 power snatch

Today’s skill work is a great opportunity to work on lifting endurance. We’ll be on a thirty second timer completing 15 total lifts. If you are planning to add weight as you go make sure you have a plan and that you are not adding weight every round. There won’t be much time so try to stay with the timer so that you don’t run out of time to complete all fifteen lifts. Squat snatching is a lot more demanding on mobility, skill and strength so if you are new to these lifts it might be good to start with the power version today.

Workout of the Day
AMRAP in 10 minutes
2-4-6-8-10 …
one arm alternating devil press
goblet lunge steps

You’ll just need a dumbbell to get through this ten minute AMRAP. You’ll be alternating arms every rep for the devil press and the lunge can be held at your chest in the goblet position. You’ll likely end up spending more time overall working through the devil press reps so settle in to a good pace there so you can keep moving as much as possible. Your score at the end of ten minutes will be the last round you complete of both movements plus any extra reps in the next round.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45lb, OHWL
overachiever: 75/55 lb, OHWL