Skill
EMOM for 8 minutes
15 double unders
3 touch and go power snatches

Choose a jump rope volume that you can hit in one easy and unbroken set; it’s there as a pallette cleanser more than a genuine challenge. Be conservative on the snatch weight so that you can maintain solid form and a good touch-and-go cadence without taking too much rest at the top. The goal is consistency rather than max weight today.

Workout of the Day
AMRAP in 10 minutes:
8 burpees to a target
6 pull ups (strict or kipping)

Ideally you’ll be using your pull up bar for a burpee target. Select a bar that is just outside your standing two-handed reach (by 1 or 2 inches). If you’re doing banded pull ups, flip the band up over the bar before you start your burpees so that it doesn’t hit you in the face on each rep. Scale the pull ups so that they take no more than 30 seconds or so.

standard & rx: as written
sport: chest to bar
metcon: 5×1:40 on, 0:20 off