Skill

5 rounds:
20 seconds of hang power snatches
40 seconds of rest
20 seconds of lateral burpees
40 seconds of rest

We’re dropping a round off this skill work, but bumping up the work duration to 20 seconds and lowering the rest to 40. This will be a noticable change in difficulty, so do your best to keep the same strong pace that you held on the 15 second efforts.

standard: 55/45
rx: 75/55
sport: 95/65

Workout of the Day

3 rounds for time:
400 meter run
20 push ups
15 deadlifts

17 minute time cap

Load your bar to a tough weight for your deadlift; it’s ok if you have to break it up into 5 reps at a time for this one. Modify your push ups to a difficulty that lets you avoid dropping to singles for most or all of the workout.

standard: 155/105
rx: 205/145
sport: 225/155
metcon: 3×3:00 on, 1:00 off