Skill
EMOM for 10 minutes:
3 lateral burpees plus one squat snatch

Building on last week’s power snatch version of this skill work, you’ll be pushing the range of motion into a full squat (or as close as you can get to it). Keep your burpees and transitions quick! Use a submaximal weight so that you can get right on the barbell each round.

Workout of the Day
AMRAP in 14 minutes:
200 meter run
14 toes to bar
14 devil presses

Challenge yourself on the toes to bar today; 14 reps per round isn’t a tiny number, but this is a good workout to try to bump up the difficulty of the movement, either increasing your target range of motion if you’re already on the bar, or hopping on the bar if you typically do V-ups or med ball sit ups.

standard: 35/20
rx: 50/35
sport: 50/35, toes to rings instead of t2b
metcon: 7×1:20 on, 0:40 off