Skill
EMOM for 10 minutes:
Power snatch with a 3 second freeze in the catch
Squat snatch with a 3 second freeze in the catch

The catch position of the snatch is one of the toughest stability and balance challenges we face in here. By spending some extra time frozen in that receiving position you’ll get great practice controlling your barbell. Limit your load and range of motion to support a precise freeze in a stable position on both reps. Memorize that previous sentence and remember it when you’re thinking of adding weight 😉

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
4 burpee box jump overs
12 kettlebell swings

All of the workouts we do here have the potential to be quite mild, extremely nasty, or anything in-between. Your goal should be to consistently know where on that spectrum you want to target, to prepare and scale in support of that target before the workout starts, and to make pacing decisions during the workout to stay on target. On some days for some people that might mean going fast and heavy. On other days or for other folks it might mean light and slow.
What’s important is that you consciously make an effort to develop the tools that let you make those adjustments in your approach. That toolset is what will help you hit your personal goals.
It’s also extremely important to recognize that there isn’t a single right answer for what your goals should be. Some show up to stay healthy, some show up to compete, some show up to turn off their brains for an hour; some for all three reasons, and some for other reasons entirely. Be sure to check in with yourself regularly to figure out what your reason for showing up is. It’s an important and personal thing that will change with time, and understanding it will help you feel safe and confident in what you do here.

Pick a lighter weight for the swings today. Add up your rounds and reps at the end of the workout, Chief-style.

standard: 16/12 kg KB, 20/12″ box
rx: 24/16 kg KB, 24/20″ box
sport: 32/24 kg KB, 24/20″ box
metcon: 4×3:00 on, 1:00 off