Skill
Tempo strict press
7 sets of 3 reps

Fast up, 3 second hold at the top, 3 second descend, no pause at the bottom

Use a light weight and focus on an explosive drive up and a controlled descent on each rep. Keep a tight core to avoid leaning back in the initial drive off the shoulders. Remember to keep the same slow descent after the last rep of each set!

Workout of the Day
3 rounds for time:
30 alternating dumbbell power snatches
90 double unders

15 minute time cap

If you’re still working on mastering the double under, then pick a volume and difficulty of jump rope that takes about 1:30-2:00 to work through fresh; it’s ok for the jump rope to turn into a bit of a struggle by the end of this workout. If your double unders are solid, then start pushing yourself to sustain bigger sets and shorter rest, as well as pushing the pace on the dumbbell snatches.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope double unders
metcon: 5×1:30 on, 0:30 off