Skill

Two rounds of tabata alternating between

Push press 75/55 lb
Power snatch 75/55 lb

Today’s skill work is another round of intensity training.  You will have a total of sixteen rounds using the tabata timer to accumulate as many reps as possible with the snatch and push-press.  We’ll alternate movements each round.  The suggested load on the barbell is very light.  Load up a weight you can complete a large number of reps in a set.  For most of us we’re looking at one sustained effort for each twenty second work period.

WOD

AMRAP in 15 Minutes
15 Push-ups
15 Box Jumps 24/20 ”
30 Squats

Workout notes

This WOD is a long duration triplet with three bodyweight movements.  Our skill work had some high intensity barbell movements and for this workout you’ll naturally find a lower intensity level if the push-ups are difficult for you.   Most of us will need to break up the push-ups early on and plan on tackling each round in small sets.  The goal for a workout of this length would be to find a consistent pace that you feel like you could maintain for the full 15 minutes and work there.