Skill

EMOM for 10 minutes
15 seconds TnG power snatch
45 seconds rest

Our skill work today is another bout of intensity training! Today we’re focusing on barbell cycling.  The goal for each round will be to spend all of the fifteen seconds cycling snatches.  Advanced athletes could target a load in the 65% range so this could be a little heavier than what you used when we saw thirty seconds of snatches on April 10th.  6-7 reps are possible within each interval so remember the volume will be on the higher end. Keep your reps efficient and mechanically sound.  If you need to decrease reps in the later rounds to stay safe, please do!

WOD

AMRAP in 10 minutes
30 Sit-ups w/ medicine ball 20/14 lb
100M run w/ medicine ball 20/14 lb

Workout notes

This workout has the potential for a high volume of sit-ups and a guarantee for lots of fun with a medicine ball! Touch the medicine ball behind your head on the floor and then at your feet for every rep.  The run is on the shorter side but carrying the medicine ball will be uncomfortable so find your favorite was to carry the ball and push the pace to keep your time outside short!