Skill
EMOM for 10 minutes
1 squat snatch

You’ll see a lot of dumbbells and kettlebells later this week as the rain comes so take advantage of the barbell work today! You can use this ten minutes to work up to a max for the day or choose one challenging weight for all ten rounds. This is a great opportunity to focus on technique if you’re still working on this difficult lift. If the overhead squat portion of the squat snatch gives you trouble feel free to catch the bar above a squat before traveling slowly below parallel. If the overhead squat isn’t a great idea for you for mobility reasons feel free to stick to power snatches and add a rep or two to each minute.

Workout of the Day
AMRAP in 10 Minutes
5 power snatch
15 double unders

Getting some barbell work and jumping in before all the rain comes this week! This workout should feel fast and furious with small sets on both the snatch and double unders. If you’re still working on double unders feel free to drop the number if needed. The barbell should be light today so plan on a weight that allows you to start with your five reps unbroken. Focus on quick transitions from your bar to jump rope and back to your bar. Do your best to keep moving for as much of the ten minutes as possible!

standard: 65/45 lb, single unders
rx: 75/55 lb
sport: 95/65 lb, drag rope
overachiever: 115/85 lb, drag rope