Skill
AMRAP in 8 minutes:
Wall walk plus 15 second hold
8 alternating dumbbell power snatches
15 second hollow hold

The goal here is quality of movement rather than speed. On your wall walks, be sure to stop ascending the wall while you’re still in a good hollow-body position. Don’t collapse into hyperextension in an attempt to get your hands as close to the wall as possible. Pick a dumbbell weight that you’re able to hit for a confident set of 8 every round. Scale the hollow hold by tucking limbs in so that you’re able to maintain the position for the full 15 seconds every round.

Workout of the Day
7 rounds:
45 seconds of strict pull ups
45 seconds of hang squat cleans
45 seconds of rest

Use a challenging weight on the hang squat cleans today; it should be light enough that you can do small sets, but heavy enough that doing more than 5 in a set during the workout would be really rough. Go for a higher difficulty on the strict pull up as well, following a similar guideline: more than one at a time, but not more than 5 at a time. Remember to deadlift that barbell to the hang before starting each set of hang squat cleans.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×2:00 on, 1:00 off