Skill
EMOM for 10 minutes:
Hang power snatch + overhead squat + hang squat snatch
Pause for 2 seconds at the bottom of each movement

We’ll be working on snatching heavy on Wednesday, with 15 minutes to work on the movement at your own pace. Use today as a chance to keep it lighter and review the movement before Wednesday.

Workout of the Day
6 rounds:
1 minute of calories (row, bike, or ski)
20 seconds of double unders
1:20 rest

This workout will test your ability to maintain composure and coordination after a hard effort on your machine. I’d recommend getting off your machine with about ten seconds to spare in the minute so that you have time to start the jump rope right at the beep. Your score will be the sum of all of your calories and all of your double unders.

standard: drag rope single unders
rx: regular rope double unders
sport: drag rope double unders
metcon: 6×1:20 on, 1:20 off