Skill
Every 45 seconds for 10 rounds:
3 touch and go power snatches

This skill work is the same format as last Thursday’s quick singles, but we’re working on cycling touch-and-go reps. Keep the weight light enough that you can smoothly and comfortably lower from overhead without losing control or compromising your positioning. The 45 second timer will go quickly, so avoid loading up in between rounds unless the first 5 rounds are trivially easy.

Rx: 95/65

Workout of the Day
AMRAP in 18 minutes with a partner:
25/20 calories
20 kettlebell swings

Happy Birthday, Rich! Rich requested some hard assault bike work with a partner, and we are so happy to oblige. Got a birthday coming up? Get in touch with Alex by emailing team@cfdavis.com to collaborate on a birthday workout!

One partner completes the calories and swings while the other rests. Count the total rounds completed by you and your partner put together. Use a swing weight light enough that you don’t need more than two sets each round.

standard: 20/12
rx: 28/20
sport: 32/24
metcon: 4×3:00 on, 1:00 off