Skill
15 minutes to work up to a heavy squat snatch.

Just like yesterday, we’re working up to a heavy single to test our strength gains after the last month of progressions.

If you’re newer to the lift and don’t feel comfortable going super heavy, then work in small sets and keep the weight on the lighter side; your coach can give you specific drills to practice aspects of the technique that you’re working on.

Workout of the Day
5 rounds:
30 seconds of kettlebell swings
1 minute of calories (row, bike, or ski)
1:30 rest

Shoot for one unbroken set on the swings, and leave yourself about 5 or 10 seconds to transition onto the machine. Push very hard on the machine.

standard: 20/12
rx: 28/20
sport: 32/24, assault bike
metcon: 5×1:30 on, 1:30 off