Skill

Every 40 seconds for 10 rounds:
2 lateral burpees
1 power clean and push jerk

Continuing the theme of a shortening interval with a focus on transitions, we’re now working within 40 seconds to complete everything above. Practice cycling the push jerk directly out of the power clean catch to save a second or two each round. Keep the weight slightly lighter, and try to start each set right at the beginning of interval.

Workout of the Day

5 rounds:
1 minute of alternating dumbbell power snatches
30 seconds of rest
1 minute of calories
30 seconds of rest

Grab a dumbbell that you feel confident on, and hang on for large sets in the minute of work. Try to balance your effort equally across both the dumbbell snatches and the calories. Add up all of your calories and reps at the end of the workout for one big number.

standard: 35/20
rx and sport: 50/35
metcon: 10×1:00 on, 0:30 off