Skill

7 rounds, 30 seconds on, 1 minute off:
7 hang power snatches, then max lateral burpees in remaining time

Keep your barbell light and move quickly through the 7 hang power snatches. Set it down rather than dropping it so that you can control the bounce and get immediately into your lateral burpees. Keep a strong pace; your should have about 15-20 seconds for the burpees, so target a similar number to what you’ve been hitting in the intervals over the past few weeks.

Record the total number of lateral burpees completed.

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

Workout of the Day

AMRAP in 14 minutes:
20 sit ups
20 Russian kettlebell swings
200 meter run

If you’re gassed from the skill work, then dial back the intensity and settle into a conversational pace for the workout. Keep your swing sets small and your sit ups unhurried. If you’re feeling good and you want to push it, then hang onto larger swing sets and run quickly!

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg, full range of motion swings