Skill
EMOM for 10 minutes
straight set of toe to bar

Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice this skill even if you can’t string together reps yet or get your toes to the bar. Your coach will help you find the best option for you!

Workout of the Day
AMRAP in 10 minutes
push-ups
*6 power snatch EMOM

Today’s workout is sure to leave you with a shoulder pump. You’ll have ten minutes to rack up as many push-ups as possible. Before you get to the push-ups you’ll need to complete six power snatches in each minute. Make sure to choose a weight that is light enough to keep these unbroken or you will find that you run out of time fast. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together without resting on the ground at any point. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! Your score for today will be the total number of push-ups you are able to complete across all ten rounds.

standard: 45/35 lb
rx: 75/55 lb
sport: 96/65 lb
overachiever: 115/85 lb