Skill
EMOM for 4 minutes:
Snatch (squat or power)

Then

8 minutes to work up to a heavy single of power snatch or squat snatch.

Work on establishing a heavy single or max weight snatch in this skill work. You’ll stay on the clock for the first 4 minutes, and then are free to slow down the cadence and build up to something heavier in the last 8.

We have our annual in-gym Olympic lifting meet coming up at the end of July, so we’ll be working on progressions for snatches on Tuesdays and clean and jerks on Thursdays until then. Stay tuned to the whiteboard for sign-ups and more information!

Workout of the Day
4 rounds:
90 seconds of kipping pull ups
90 seconds of calories

At the start of every work interval, complete 50 drag rope single unders.

Scale the pull ups to a difficulty that lets you easily jump up for a set of at least three for the majority of the workout. Keep an eye on your hands to avoid tearing. If you went hard on the strict pull ups yesterday, consider dialing back your intensity on the kipping pull ups today. Push the pace on the machine!

standard and rx: as written
sport: chest to bar
metcon: 8×1:00 on, 0:30 off