Skill
EMOM for 10 minutes:
Hang power snatch
Power snatch
Overhead squat
Hang power snatch
Power snatch
Overhead squat
We’re working our way down into the overhead squat after the power snatch today; focus on your balance, lockout, and stability, and never go so low or so heavy that any of those start to suffer.
Workout of the Day
4 rounds:
1 minute of front rack lunges
1 minute of calories
2 minutes to complete a 200 meter run
1 minute of front rack lunges
1 minute of calories
2 minutes to complete a 200 meter run
Scale the run distance so that you have about 1 minute of rest at the end of the 2 minute interval once you make it back. Use a barbell that lets you hit sets of at least 8-10 on the lunges. Add up only your lunges and calories at the end of the workout, and make sure you save a bit of energy for that last run!
standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:00 on, 2:00 off