Skill

EMOM for 10 minutes:
Power snatch
Overhead squat
Squat snatch

Use the power snatch and overhead squat to prime your body for connecting the two motions into the squat snatch that follows. As always, limit your range of motion on overhead squats and squat snatches based on your flexibility and stability in the overhead position.

Workout of the Day

5 rounds:
1 minute of devil presses
30 seconds of rest
1 minute of calories
30 seconds of rest

Find a steady and sustainable pace on both movements. 30 seconds won’t be much recovery time, so your effort level shouldn’t spike to anything close to a sprint. Focus on your breathing, and control your cadence on the movements so that it never gets wild.

standard: 35/20
rx and sport: 50/35
metcon: 10×1:00 on, 0:30 off