Skill

Every 45 seconds for 10 rounds:
3 lateral burpees
1 power snatch

We’re hitting a similar pattern of burpees and lifting to last Tuesday’s, but we’re dropping 25% off both the burpee count and the interval time. This will be a tighter turnaround, so keep it light and stay focused on your speed and transitions.

Workout of the Day

5 rounds for time:
15 deadlifts
100 drag rope single unders

15 minute time cap

Pick a moderate weight on your deadlift for this workout; it shouldn’t be the heaviest or the lightest working weight on a deadlift, and you should be able to finish each round in 2 or 3 quick sets without and loss of form across all 5 rounds.

standard: 135/95
rx: 185/135
sport: 205/145
metcon: 5×1:40 on, 0:20 off