Skill
EMOM for 10 minutes
1 squat snatch with pause at the knees

Spend ten minutes working on snatch technique today. As you pick up the bar from the floor you will stop just before passing your knees. Focus on pulling your shoulders back and and chest up during the pause. This skill work will force you to address any issues that you may be having with hips rising too fast or early pulling among other things. Keep the bar light until you feel like you are nailing the correct positions.

Workout of the Day
AMRAP in 10 minutes
5 left arm kettlebell swing
15 double unders
5 right arm kettlebell swing
15 double unders

You’ll need a kettlebell and a jumprope for today’s workout. We’re mixing up the kettlebell swing today with a one armed swing. Treat this like a normal kettlebell swing except that you’ll only swing it to about shoulder height. Think of it more like a Russian kettlebell swing. The double under sets are small today so scale the number down if needed. Even three, five or ten reps each round is a great goal for today! Move fast and focus on quick transitions! There’s no time to waste in a workout like this!

standard: 24/16kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/28 kg