Skill
EMOM for 10 minutes:
3 lateral burpees plus one power snatch

The focus on this skill work is the same as Tuesday’s was for the clean; get through your burpees quickly and transition onto your barbell for a smooth and submaximal lift. If you aren’t able to finish the 3 lateral burpees in less than 10 seconds, drop the number down to 2.

Workout of the Day
1 minute of hand release push ups
1 minute of calories
2 minutes of hand release push ups
2 minutes of calories
3 minutes of hand release push ups
3 minutes of calories

We’re practicing a tougher variant of the push up in the workout today on an ascending time domain. For the hand release push up you’ll descend until your chest touches, quickly lift your hands off the ground without losing core tension, and then plant them back down to drive up out of the bottom. The hand release push up makes it so that you can’t use the rebound out of the bottom of the push up. Expect lower numbers of reps! Push the pace hard on the machine. If we have large classes, one half will swap the order of the movements.

standard: regular push ups
rx and sport: hand release
metcon: 4:00 on, 2:00 off, 6:00 on